WOD

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!

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

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. Snatch
In 15 minutes work to a 1RM

B. For Time: [15min cap]
3 Rounds
5 Squat Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Pull-Ups
Rest 3 Minutes
3 Rounds
5 Power Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Strict Pull-Ups

Post load for snatch and time for the WOD. Ex: 190#, 13:35 Rx

And coming tomorrow…

EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and final back squat load. Ex: 18 Rx, 305#

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- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]
50/40 Cal Row
40 Burpees Over Erg
40 Synchronized Sit Ups
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 Synchronized Sit Ups
40 Burpees Over Erg
50/40 Cal Row

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.

And coming tomorrow…

AMRAP 16
3 Wall Walks
5/5 KB Hang Snatch (53/35)
30 Double Unders

Post total rounds and reps from AMRAP. Ex: 8+22 Rx

B. EMOM 9 (:30 on :30 off)
Min 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15) R+L=1

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- Adam
7:00p: All Levels CrossFit- Adam
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
Min 1: 10-20 Toes to Bar
Min 2: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

And coming tomorrow…

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]
50/40 Cal Row
40 Burpees Over Erg
40 Synchronized Sit Ups
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 Synchronized Sit Ups
40 Burpees Over Erg
50/40 Cal Row

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Javi
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold

Score your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

And coming tomorrow…

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
Min 1: 10-20 Toes to Bar
Min 2: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

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- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (55/45)
40 Overhead Squats (75/55)
20 Overhead Squats (95/65)

All reps are team totals. One partner working at a time.
Rx+ weights
95/65
115/85
135/95

Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.

And coming tomorrow…

A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. 12:49 Rx.

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: Open Gym- Michael

Workout of the Day (WOD)

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Cal Echo Bike
Min 5: DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 12, 20, 15 Rx.

And coming tomorrow…

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (55/45)
40 Overhead Squats (75/55)
20 Overhead Squats (95/65)

All reps are team totals. One partner working at a time.
Rx+ weights
95/65
115/85
135/95

Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.