WOD – Page 52 – CrossFit Midtown

Upcoming Events

Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!

Thursday, April 25th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Luke
7:00a: All Levels CrossFit- Luke
8:00a: Open Gym- Luke
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. EMOM 12
Min 1: 1 Squat Snatch (60-80%, no misses!)
Min 2: 1 Rope Climb to Hardest Skill Level**

B. 3 Rounds For Time [12min cap]
20 Chest to Bar Pull Ups
20 DB Snatch (70/50)

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for snatch and time for the WOD. Ex: 165#, 7:43 Rx

And coming Saturday…

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 14:10 L3

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Echo or Ski
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [18min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Echo, 12:10 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Luke

FRI 04.05.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calories each round (select machine)

Post time for the WOD. Ex: 18:28 Rx Row

And coming tomorrow…

A. EMOM 12
Min 1: 1 Squat Snatch (60-80%, no misses!)
Min 2: 1 Rope Climb to Hardest Skill Level**

B. 3 Rounds For Time [12min cap]
20 Chest to Bar Pull Ups
20 DB Snatch (70/50)

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for snatch and time for the WOD. Ex: 165#, 7:43 Rx

THUR 04.04.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

Workout of the Day (WOD)

2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders

Post time for the WOD. Ex: 13:10 Rx

And coming tomorrow…

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calories each round (select machine)

Post time for the WOD. Ex: 18:28 Rx Row

WED 04.03.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

And coming tomorrow…

2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders

Post time for the WOD. Ex: 13:10 Rx

TUES 04.02.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 16:20 Rx

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 04.01.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

And coming Saturday…

Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:
40/32 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk (135/95) (Rx+ 155/105)

1 Minute Rest Between Each Round

All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.

Post total Clean & Jerk. Ex: 68 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Rope Climbs*
In 10 minutes practice rope climbs

*Athletes must cover ankle to calves to protect leg while climbing rope

Staring progressions for Rope Climbs
Clamp and Hold in seated position (Use box, hanging from pull up bar, or hanging on rope)
Dead hang hold on rope
Strict Knee Tuck → Add hold for 3 secs at highest point
Knee Tuck, Clamp, Stand up

B. Partner WOD
AMRAP 20
4 Rope Climbs*
20 GHD Sit Ups
20 DB Bench (50’s/35’s) (Rx+ 70’s/50’s)
20 V-Ups
20 DB Overhead Lunges (50/35) (Rx+ 70/50)

Post rounds and reps completed for AMRAP. Ex: 4+32 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12:15p: Yoga- Michael

FRI 03.29.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Luke
7:00a: All Levels CrossFit- Luke
8:00a: Open Gym- Luke
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Power Box Jumps
5 sets of 3 working up in height

B. 4 Rounds [24min cap]
400m Run
16 DB Box Step Overs (50’s/35’s at 24/20″)
25 Toes to Bar

Post height for box jumps and time for the WOD. Ex: 42”, 18:40 Rx

And coming tomorrow…

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

THUR 03.28.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

Post time for WOD. Ex: 9:48 Rx

And coming tomorrow…

A. Power Box Jumps
5 sets of 3 working up in height

B. 4 Rounds [24min cap]
400m Run
16 DB Box Step Overs (50’s/35’s at 24/20″)
25 Toes to Bar

Post height for box jumps and time for the WOD. Ex: 42”, 18:40 Rx

WED 03.27.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Hailey