WOD – Page 69 – CrossFit Midtown

Upcoming Events

Thursday, August 17th 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!

Sunday, August 20th Pop Up Bring-A-Friend Day!

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)

A. Power Clean:
10 minutes every minute on the minute
1 Power Clean
80% of 1 rep max.

B. 4 Rounds
In 2 minutes complete…
9 Deadlift
7 Power Clean (155/105)
5 Push Jerk
Then in the remaining time…
AMRAP Toes to Bar
Rest 1 minute between rounds

Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% or less of part A).

Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 115#

And coming tomorrow…

A. Front Box Squat:
5 sets of 2 with 3 sec pause.
Worksets at same weight (@ 60% of 1 rep max)
Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
30 Cal Row
30 Sumo Deadlift High Pull (53/35)

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

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

WED 08.16.23 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
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- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets

Post time for the WOD. Ex: 12:10 Rx+

And coming tomorrow…

A. Power Clean:
10 minutes every minute on the minute
1 Power Clean
80% of 1 rep max.

B. 4 Rounds
In 2 minutes complete…
9 Deadlift
7 Power Clean (155/105)
5 Push Jerk
Then in the remaining time…
AMRAP Toes to Bar
Rest 1 minute between rounds

Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% or less of part A).

Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 115#

TUES 08.15.23 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- Liza
7:00p: All Levels CrossFit- Liza
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time

B. 4 Rounds [12min cap]
15/12 Cal Row
300-ft Farmer’s Carry (53/35)

Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx

And coming tomorrow…

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets

Post time for the WOD. Ex: 12:10 Rx+

MON 08.14.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

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)

3 sets of
AMRAP 5
15/10 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

And coming Saturday…

31Heroes
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Foundation Division
8 Thrusters or Squats (15/10# Dumbbells)
6 Ring Rows
11 Step Ups (20/16″)
400m Walk or Medball Carry (20/14)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster. Can be modified to Dumbbell Thruster
Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

7:45a: Doors Open
8:31a: 1st Heat
9:15a: 2nd Heat
10:00a: 3rd Heat

And coming Sunday…

AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

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

FRI 08.11.23 31Heroes Saturday! Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

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)

A. Strict Pull Ups
3 sets of max reps
Complete 1 sets every 4 minutes

B. 3 Rounds For Time [17min cap]
5 Wall Walks
15 Hang Power Clean (155/105)
25 Wall Balls (20/14 at 10/9ft)
Rest 1 minute between rounds

Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx

And coming tomorrow…

3 sets of
AMRAP 5
15/10 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

THUR 08.10.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

And coming tomorrow…

A. Strict Pull Ups
3 sets of max reps
Complete 1 sets every 4 minutes

B. 3 Rounds For Time [17min cap]
5 Wall Walks
15 Hang Power Clean (155/105)
25 Wall Balls (20/14 at 10/9ft)
Rest 1 minute between rounds

Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx

WED 08.09.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 9:20 Rx

And coming tomorrow…

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

TUES 08.08.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. Clean
1-1-1-1-1-1-1

B. EMOM 8
Min 1: :20 hanging L-sit hold
Min 2: 5 ATYT raises (5/2.5)

Post load for the clean. Ex: 310#

And coming tomorrow…

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 9:20 Rx

MON 08.07.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

And coming Saturday…

Partner WOD
3 Sets
In a 8 minute window complete:
800m Run Relay
40 DB Box Step Over (50’s/35’s at 24/20″)
Max Reps Burpee Pull-ups
-Rest 2 minute between sets-

All reps are team totals. 1 partner working at a time. Partition the reps any way. While one partner is doing burpee pull-ups the other partner must be touching the box.

Post total reps of steps overs and burpee pull-ups. Ex: 218 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. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

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

FRI 08.04.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 4R/4L
-Increase weight at your progression

Scaling Options
Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx