WOD – Page 67 – CrossFit Midtown

Upcoming Events

Thursday, September 21st 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. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [14min cap]
30 Burpees
20 Reverse Burpees
10 Inverted Burpees
20 Reverse Burpees
30 Burpees

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

And coming tomorrow…

A. Muscle Snatch + Power Snatch
5 x (2 + 1)
-Increasing weight each set
-Complete set unbroken touch-and-go
-Start at 50% 1RM power snatch
-Finish at 65-70%

B. AMRAP 4
15 Power Snatches (75/55)
15 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
10 Power Snatches (75/55)
10 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
5 Power Snatches
5 Chest to Bar Pull Ups

Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx

TUES 09.12.23 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)

For Time: [32min cap]
2001m run or row
11 shoulder presses (115/85)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001m run or row

If athletes begin the WOD with a row, they finish with a run and vice versa.

Post time for the WOD. Ex: 26:40 Rx.

And coming tomorrow…

A. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [14min cap]
30 Burpees
20 Reverse Burpees
10 Inverted Burpees
20 Reverse Burpees
30 Burpees

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

MON 09.11.23 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. E2MOM 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
4 Rounds
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Pull Ups
10 DB Farmers Lunges (50’s/35’s)
3 Rounds
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Chest to Bar Pull Ups
12 DB Front Rack Lunges (50’s/35’s)
2 Rounds
15 Toes to Bar
15 Box Jump Overs (24/20)
15 Bar Muscle Ups
15 DB Overhead Lunges (50’s/35’s)

All rounds are team totals. One partner working at a time. Partition the rounds and reps any way.

Post the rounds and reps completed in the AMRAP. Ex: 9+2 Rx

Saturday Schedule

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

And coming Sunday…

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/21 Cal Echo Bike

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

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

FRI 09.08.23 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. Back Squat
4-4-4-4

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

And coming tomorrow…

A. E2MOM 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

THUR 09.07.23 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)

AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
AMRAP 5
Cal Row
AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
AMRAP 5
Cal Row

Continue the strict pull-up AMRAP where you left off. Post rounds for the AMRAP and total calories. Ex: 10+18, 218 Rx

And coming tomorrow…

A. Back Squat
4-4-4-4

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

WED 09.06.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14 at 10/9ft)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

And coming tomorrow…

AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
AMRAP 5
Cal Row
AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
AMRAP 5
Cal Row

Continue the strict pull-up AMRAP where you left off. Post rounds for the AMRAP and total calories. Ex: 10+18, 218 Rx

TUES 09.05.23 Read More »

CFM Closed Monday for Labor Day

At Home Workout of the Day (WOD)

“Holding Hands”
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold at 45°, downward dog hold for an active stretch, or elbow plank hold.

Post time for WOD. Ex: 11:24 Rx.

And coming tomorrow…

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14 at 10/9ft)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

MON 09.04.23 Happy Labor Day Read More »

Upcoming Events

Monday, September 4th CFM Closed for Labor Day. Enjoy a day of rest or complete an At Home or Outdoor WOD!

Today’s schedule

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)

Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+

And coming Saturday…

Partner WOD
3 Rounds [8min cap]
21 Thrusters (95/65)
30 Kettlebell Swings (53/35)
Rest 2 minutes
3 Rounds [8min cap]
30 Toes to bar
21 Ground to Overhead (95/65)
Rest 2 minutes
3 Rounds [8min cap]
9 Burpee Over Wall (48″)
5 Rope Climbs*

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.*Athletes must wear long socks to protect shins for climbing rope.

Post time for each WOD. If capped, add 1 sec for each rep not completed. Ex: 7:10, 6:42, 7:39 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…

5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
15/12 Cal Row
12 DB Snatch (50/35) (Rx+ 70/50)

Post time for the WOD. Ex: 21:20 Rx

Sunday Schedule

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

FRI 09.01.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

B. For Time [12min cap]
21-15-9
Overhead Squats (95/65) (Rx+ 120/85)
80 Double Unders Each Round (Rx+ 150 reps)

Score is fewest reps of strict pull ups and time for the WOD.
Ex: 9 strict, 9:35 Rx.

And coming tomorrow…

A. Push Press
3 x 5 @ 80%

B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)

Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+

THUR 08.31.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx

And coming tomorrow…

A. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

B. For Time [12min cap]
21-15-9
Overhead Squats (95/65) (Rx+ 120/85)
80 Double Unders Each Round (Rx+ 150 reps)

Score is fewest reps of strict pull ups and time for the WOD.
Ex: 9 strict, 9:35 Rx.

WED 08.30.23 Read More »