WOD – Page 59 – CrossFit Midtown

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

Workout of the Day (WOD)

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

And coming tomorrow…

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 16 Alt DB Snatches (50/35)
Min 3: 50 Double Unders
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM. Ex: 6” def, 15, 12, 50, 5 RMU.

TUES 01.02.24 Read More »

Today’s schedule

12n: Open Gym- Michael
1:00p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. E3MOM 12
4 Turkish Get Ups
8 Strict Chin Ups

B. 24 With Splendore!
AMRAP 20
24 Wallballs (20/14 at 10/9ft)
24 Cal Row
24 Box Jump Overs (24/20”)
24 Kettlebell Swings (53/35)

Score rounds and reps for the AMRAP. Ex: 4+21 Rx

And coming tomorrow…

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

MON 01.01.24 Read More »

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- Liza
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza

Workout of the Day (WOD)

Jump Start
For Time [21min cap]
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

And coming Saturday…

A. Partner WOD
AMRAP 6
3 Power Snatch (95/65) (Rx+ 120/85)
3 Pull Ups (Rx+ C2B)
6 Power Snatch
6 Pull Ups
-continue by 3’s until cap
-Rest 3 minutes and continue AMRAP where you left off

All reps are team total. 1 partner working at a time. Partition rounds and reps any way.

B. Power Snatch
In 10 minutes immediately following part A:
Work to a 1RM power snatch

Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+

Saturday Schedule

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

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. Rep Rounds [7-10min goal time]
9-15-21
Power Cleans (60% 1RM)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 at 135#

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

FRI 12.29.23 Read More »

Today’s schedule

7:00a: All Levels CrossFit- Liza
8:00a: Open Gym- Liza
12n: All Levels CrossFit- Jeannette
1:00p: Open Gym- Jeannette
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. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round

Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.

And coming tomorrow…

Post time for the WOD. Ex: 14:32 Rx

THUR 12.28.23 Read More »

Today’s schedule

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

Workout of the Day (WOD)

12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

And coming tomorrow…

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round

Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.

WED 12.27.23 Read More »

Today’s schedule

12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza
7:00p: All Levels CrossFit- Liza

Workout of the Day (WOD)

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

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

And coming tomorrow…

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

TUES 12.26.23 Read More »

We wish you a healthy, happy 2024 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We’re closed for Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a At Home Workout (see below). The At Home Workouts are for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

Christmas Schedule

Monday 25th: CFM Closed
Tuesday 26th: Noon, Evening classes
Wed-Fri 27-29th: Modified morning schedule, regular noon and evening schedule

At Home Workout of the Day (WOD)

Christmas Day: Gym Closed

For Time
100 Air Squats
4 minute Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch)

Post time for the WOD. Ex: 12:25 Rx

And coming tomorrow…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

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

MON 12.25.23 Merry Christmas & Happy Holidays! Read More »

Today’s schedule

Workout of the Day (WOD)

A. Strict Press:
In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

And coming Saturday…

Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way

Score time to complete WOD. Ex: 18:23 Rx+

Saturday Schedule

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

And coming Sunday…

Christmas Eve: Gym Closed

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

FRI 12.22.23 Christmas Weekend! Read More »

Upcoming Events

Thursday, December 21st CFM Bring-A-Friend Days! 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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)

Partner WOD
AMRAP 20
20/16 Cal Row
20 Wall Balls (20/14)

One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.

Post rounds and reps completed. Ex: 11+14 Rx.

And coming tomorrow…

A. Strict Press:
In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

THUR 12.21.23 Bring-A-Friend Day! Read More »

Upcoming Events

Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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

Workout of the Day (WOD)

For Time [30min cap]
50 Burpee Box Jump Overs
100 Alt DB Snatch (50/35)
50 Box Jumps (24/20)
100 DB Hang Snatch (50/35)
50 Burpee Box Jump Overs

Post time for the WOD. Ex: 22:40 Rx

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 20
20/16 Cal Row
20 Wall Balls (20/14)

One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.

Post rounds and reps completed. Ex: 11+14 Rx.

WED 12.20.23 Read More »