WOD – Page 65 – CrossFit Midtown

Upcoming Events

Thursday, October 19th 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- 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. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

Post load for back squat and heavy front squat Ex: 305, 300

And coming tomorrow…

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

TUES 10.10.23 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- Michael
1:00p: Open Gym- Michael
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)

“Miami Rain”
Rx
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Intermediate
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups

Scaled
AMRAP 16
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx

And coming tomorrow…

A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

Post load for back squat and heavy front squat Ex: 305, 300

MON 10.09.23 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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. 3 Sets
AMRAP 4
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 Rx.

And coming Saturday…

Partner WOD [25 Minute Time Cap]:
“U-haul”
5 Rounds
200 Meter Run (each) + 14 Deadlift (50% 1RM)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Post time for team to complete all 5 rounds. Ex: 18:34 @ 215# Rx.

Saturday Schedule

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

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Hip/Shoulder Stretches
Banded Lat
Banded Pec
Banded Samson
Banded Pigeon

Post time to complete the WOD. Ex: 9:48 Rx.

Sunday Schedule

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

FRI 10.06.23 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)

A. Handstands
In 10 minutes practice handstand hold progressions.

B. 2 Rounds [24min cap]
1000/800m Row
25 Med Ball Sit Ups (20/14)
25 Burpees
25 GHD Sit Ups
25 Kettlebell Swings (70/53)

Post time for the WOD. Ex: 21:10 Rx.

And coming tomorrow…

A. 3 Sets
AMRAP 4
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 Rx.

THUR 10.05.23 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- Isabelle
1:00p: Open Gym- Isabelle
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)

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

And coming tomorrow…

A. Handstands
In 10 minutes practice handstand hold progressions.

B. 2 Rounds [24min cap]
1000/800m Row
25 Med Ball Sit Ups (20/14)
25 Burpees
25 GHD Sit Ups
25 Kettlebell Swings (70/53)

Post time for the WOD. Ex: 21:10 Rx.

WED 10.04.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

And coming tomorrow…

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

TUES 10.03.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [10min cap]
30 Double Unders
8 Power Cleans (50% 1RM)

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 6:49 @ 125#.

And coming tomorrow…

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

MON 10.02.23 Read More »

Upcoming Events

Saturday, September 30th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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 Snatch 5×2
In 10 minutes work up to a heavy 2 rep
Start at 60% 1RM
Build to 80-90%

B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest

Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 56 Rx at 115#

And coming Saturday…

CFM Rise Up Partner Competition!!
Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! Rise Up Event and Details!

Saturday Schedule

8:00a: Doors Open
8:30a: Welcome and WOD 1 Brief
8:45a: Event 1 “Limosa”
10:15a: Event 2 “Harpy’s Grip”
11:15a: Event 3 “Ostrich Legs”

And coming Sunday…

A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

B. 3 Rounds [15min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row

Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.

Sunday Schedule

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

FRI 09.29.23 CFM Rise Up: A Scaled Competition on Saturday! Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

Score time for the WOD. Ex: 7:10 Rx.

And coming tomorrow…

A. Power Snatch 5×2
In 10 minutes work up to a heavy 2 rep
Start at 60% 1RM
Build to 80-90%

B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest

Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 56 Rx at 115#

THUR 09.28.23 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- Cam
1:00p: Open Gym- Cam
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)

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#