WOD – Page 84 – CrossFit Midtown

Upcoming Events

Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Thursday, March 16th 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- 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- Javi
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. 2 Rounds For Time: [20min cap]
32/24 Cal Row
15-12-9
Toes-To-Bars
DB Box Step-ups (50/35 at 24/20″)
Alternating DB Snatches (50/35)

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post time for the WOD and total double unders completed. Ex: 15:30 Rx, 225.

And coming tomorrow…

4 Rounds For Time: [24min cap]
400m Run
20 DB Hang Power Cleans (35’s/25’s)
100m KB front rack carry (35’s/26’s)

Post time for the WOD. Ex: 18:10 Rx

TUES 02.28.23 Read More »

Upcoming Events

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

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- Kevin
7:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

Post load for chin ups and reps for AMRAPs.
Ex: 45#, 106, 92 Rx.

And coming tomorrow…

A. 2 Rounds For Time: [20min cap]
32/24 Cal Row
15-12-9
Toes-To-Bars
DB Box Step-ups (50/35 at 24/20″)
Alternating DB Snatches (50/35)

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post time for the WOD and total double unders completed. Ex: 15:30 Rx, 225.

MON 02.27.23 Read More »

Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

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: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

Open Test 23.2A & 23.2B:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25-25 ft)

*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Post total reps from the AMRAP and load for thruster. Ex: 146 Rx, 215#

And coming Saturday…

Partner WOD
3 Sets
AMRAP 3:
Calorie Row
AMRAP 2:
5 Hang Power Snatch (135/95)
10 Push Ups
15 Air Squats

Continue the AMRAP where your team left off each set.

Score sum of total calories and total reps of AMRAP.
Ex: 179 + 188 = 367 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. Front Rack Lunges
8-8-8
-Work to heavy set of 8

B. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
15 GHD Sit Ups
21 Box Jump Overs (24/20”)

Post load for lunges and time for the WOD. Ex: 155#, 11:10 Rx

Sunday Schedule

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

FRI 02.24.23 Open 23.2 and Friday Night Lights! Read More »

Upcoming Events

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
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- Javi
6:00p: All Levels CrossFit- Javi
7:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Cleans
5-5-3-3-3-1-1-1-1
In 20 minutes work up to a heavy single
-Start at 50-60% for a set of 5
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch

Post load for power clean. Ex: 240#

And coming tomorrow…

23.2 Prediction
For Time: [20min cap]
5 Rounds
8 Shuttle Runs 25-25ft
8 Dumbbell Thrusters (50’s/35’s)
30 Double Unders
Directly Into…
5 Rounds
8 Shuttle Runs 25-25ft
14 Single-Leg Squats
30 Double Unders

Post the time to complete the WOD or total reps completed. Ex: 19:36 Rx.

THUR 02.23.23 Read More »

Upcoming Events

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

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- Cameron
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

And coming tomorrow…

A. Power Cleans
5-5-3-3-3-1-1-1-1
In 20 minutes work up to a heavy single
-Start at 50-60% for a set of 5
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 8 Wall Squats
Min 3: 2 Wall Walks

Post load for power clean. Ex: 240#

WED 02.22.23 Read More »

Upcoming Events

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

And coming tomorrow…

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

TUES 02.21.23 Read More »

Upcoming Events

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds: [18min cap]
50ft DB Overhead Walking Lunge (50/35)
30 sec Hanging L-sit Hold
5/5 DB Hang Clean & Jerk (50/35)

Post load for complex and time for the WOD. Ex: 235#, 12:20 Rx.

And coming tomorrow…

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

MON 02.20.23 Read More »

Upcoming Events

Friday, February 17th Friday Night Lights (FNL) for Workout 23.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

23.1 (14.4 Repeat)
Complete as many reps as possible in 14 minutes of:

60-Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots
30 Cleans
20 Muscle-Ups

Rx’d
♀14-lb ball to 9 ft, 95-lb cleans
♂20-lb ball to 10 ft, 135-lb cleans

Scaled
♀10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups
♂14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups

Post total reps completed. Ex: 181 Rx.

And coming Saturday…

Partner WOD [24min Cap]
4 Rounds
400m Run Relay
20 Bar Facing Burpees
100 Double Unders
20 Shoulder to Overhead (135/95)

1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.

Post time to complete the WOD. Ex: 19:20 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. Strict Pullups: 1 set of max reps

B. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

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

FRI 02.17.23 Open 23.1 and Friday Night Lights! Read More »

Upcoming Events

Thursday, February 16th 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

Workout of the Day (WOD)

Partner WOD
2 Rounds [30min cap]
20/16 Cal Row
20 Sit Ups
20/16 Cal Bike
20 Burpees
20/16 Cal Ski
20 Burpees
20/16 Cal Bike
20 Sit Ups
20/16 Cal Row

Post time for the WOD. Ex: 19:20 Rx

And coming tomorrow…

23.1 Prediction

AMRAP 12
60 DB Lunges (50’s/35’s)
50 DB Push Ups
40 DB Front Rack Lunges (50’s/35’s)
30 DB Facing Burpees
20 DB Overhead Lunges (50’s/35’s)
AMRAP Wall Walks

Post total reps completed. Ex: 214 Rx.

THUR 02.16.23 Bring-A-Friend Day!! Read More »