WOD – Page 71 – CrossFit Midtown

Upcoming Events

Thursday, July 20th 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!

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- 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. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

And coming tomorrow… Bring-A-Friend Day!

Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

WED 07.19.23 Read More »

Upcoming Events

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

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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)

For Time [15min cap]
10 Devils Press (35/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

And coming tomorrow…

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

TUES 07.18.23 Read More »

Upcoming Events

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

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- Isabelle
5:00p: All Levels CrossFit- Isabelle
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Squat Cleans
E2MOM 12
Pause Squat Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Squat Clean (position 2)
3-2-1-1
Add weight each set

B. AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)
7 Box Jumps (30/24)

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx

And coming tomorrow…

For Time [15min cap]
10 Devils Press (35/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

MON 07.17.23 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)

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken

B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.

And coming Saturday…

Got Your Back
Partner WOD
3 Rounds [30min cap]
20 Alternating Clean & Jerks (155/105)
20 Burpees while partner holds bar at deadlift hang
20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack
20 Burpees while partner holds bar overhead

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

Saturday Schedule

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

And coming Sunday…

A. Bench Press
1-1-1-1-1

B. AMRAP 5
20 Box Jumps (24/20)
20 Push Ups
-2 min rest-
AMRAP 5
15 KB Sumo Deadlift High Pull (70/53)
15 Toes to Bar
-2 min rest-
AMRAP 5
10 Power Clean (135/95)
10 Burpees

Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.

Sunday Schedule

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

FRI 07.14.23 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- 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)

AMRAP 20
150 Double-Unders
50 Weighted Box Step-Ups (50/35) (24/20”)
50 Toes-to-Bar
50 Weighted Reverse Lunges Steps (50/35)

Post rounds and reps for AMRAP. Ex: 1+278 Rx.

And coming tomorrow…

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken

B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.

THUR 07.13.23 Read More »

Upcoming Events

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

Today’s schedule

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
50/40 Cal Bike
400m Run Together
50 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run together for 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

And coming tomorrow…

AMRAP 20
150 Double-Unders
50 Weighted Box Step-Ups (50/35) (24/20”)
50 Toes-to-Bar
50 Weighted Reverse Lunges Steps (50/35)

Post rounds and reps for AMRAP. Ex: 1+278 Rx.

WED 07.12.23 Read More »

Upcoming Events

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

Today’s schedule

Workout of the Day (WOD)

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

And coming tomorrow…

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
50/40 Cal Bike
400m Run Together
50 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run together for 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

TUES 07.11.23 Read More »

Upcoming Events

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

Today’s schedule

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. AMRAP 12
9 Hang Power Cleans (120/85) (Rx+ 155/105)
12 Pull Ups
15 Sit Ups

Post load for clean complex and rounds for AMRAP. Ex: 245#, 7+14 Rx

And coming tomorrow…

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

MON 07.10.23 Read More »

Upcoming Events

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

Today’s schedule

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. 3 Rounds For Time [24min cap]
400m Run
500m Row
24 Kettlebell Swings (53/35)
30 Wall Balls (20/14)

Post time for the WOD. Ex: 19:40 Rx

And coming Saturday…

Partner WOD
For Time [20min cap]
30 Power Clean (165/115)
30 Bar Facing Burpees
200m Farmer Carry (105’s/70’s)
30 Power Clean (165/115)
30 Bar Facing Burpees
60/48 Cal Bike

All the reps and distance are team totals. One partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post the time to complete the WOD. Ex: 12:33 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. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

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

FRI 07.07.23 Read More »

Upcoming Events

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

Today’s schedule

Workout of the Day (WOD)

For Time [21min cap]
10 Wall Walks
25 Push Press (95/65) (Rx+ 120/85)
40 V-Ups
150 Double Unders
40 V-Ups
25 Push Press
10 Wall Walks

Post time for WOD. Ex: 16:10 Rx.

And coming tomorrow…

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. 3 Rounds For Time [24min cap]
400m Run
500m Row
24 Kettlebell Swings (53/35)
30 Wall Balls (20/14)

Post time for the WOD. Ex: 19:40 Rx

THUR 07.06.23 Read More »