WOD – Page 63 – CrossFit Midtown

Upcoming Events

Thursday, February 15th 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- 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)

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16min cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (65/45)
40 Overhead Squats (75/55)
20 Overhead Squats (95/65)

All reps are team totals. One partner working at a time.
Rx+ weights
95/65
115/85
135/95

Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.

And coming tomorrow…

A. AMRAP 8
40 Double Unders
10 Hang Power Clean (120/85)

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

Post rounds and reps for the WOD. 7+2 Rx.

THUR 02.01.24 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)

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Cal Echo Bike
Min 5: DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 12, 20, 15 Rx.

And coming tomorrow…

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16min cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (65/45)
40 Overhead Squats (75/55)
20 Overhead Squats (95/65)

All reps are team totals. One partner working at a time.
Rx+ weights
95/65
115/85
135/95

Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.

WED 01.31.24 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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. AMRAP 15
Increasing Rep Rounds of 3-6-9-12-15-18-21-…
Power Snatch (95/65)
Toes To Bar
Burpees Over Bar

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.

And coming tomorrow…

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Cal Echo Bike
Min 5: DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 12, 20, 15 Rx.

TUES 01.30.24 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- 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)

A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold

B. For Time [16min cap]
3 Rounds
20 Wall Balls (20/14)
12 Power Clean (135/95)
2 Rounds
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)
1 Round
20 Wall Balls (20/14)
12 Clean & Jerk (135/95)

Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx

And coming tomorrow…

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. AMRAP 15
Increasing Rep Rounds of 3-6-9-12-15-18-21-…
Power Snatch (95/65)
Toes To Bar
Burpees Over Bar

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.

MON 01.29.24 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

And coming Saturday…

Team of 3
For Time: [25min cap]
30 Thrusters (135/95)
Athlete 1: 60/48 Cal Row
Athlete 2&3: 50 Synchro Burpees Over the Bar
24 Thrusters 135/95)
Athlete 2: 60/48 Cal Row
Athlete 1&3: 50 Synchro Burpees Over the Bar
18 Thrusters (135/95)
Athlete 3: 60/48 Cal Row
Athlete 1&2: 50 Synchro Burpees Over the Bar
12 Thrusters (135/95)

Thrusters reps are team total. 1 partner working at a time. 1 athlete will row while the other 2 perform burpees. Once the row and burpees are complete, advance to the next set of thrusters.

Score time to complete the WOD. Ex: 17:40 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. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (50%)

B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run

Record time to complete WOD Ex. 9:49 Rx

Sunday Schedule

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

FRI 01.26.24 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- 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. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

And coming tomorrow…

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

THUR 01.25.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

And coming tomorrow…

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

WED 01.24.24 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

Workout of the Day (WOD)

A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.

And coming tomorrow…

A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

TUES 01.23.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

AMRAP 20
14/11 Cal Row
35 Double Unders
7 Burpee Box Jump Overs (24/20”)

Post rounds and reps for the AMRAP. Ex: 9+6 Rx.

And coming tomorrow…

A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.

MON 01.22.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 min to work to a Heavy 3 Rep from the rack

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#

And coming Saturday…

Teams of 3
4 Sets
Complete each set for time within 9 minute window:
Sets 1 and 3
60 GHD Sit-Ups
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Bike
Sets 2 and 4
60 Weighted Anchored Bowtie Sit-ups (35/25)
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Row

All reps are team totals. 1 partner working at a time. Add 1 sec for each rep not completed within window.

Post time for each set. Ex: 6:50, 7:20, 7:15, 7:43 Rx.