5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Deadlift
Heavy set of 5 reps
B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk
Post load for deadlift. Ex: 385#
And coming tomorrow…
A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets
B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)
Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk
B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch
Post load for the EMOM. Ex: 195#
And coming Saturday…
Teams of 3
AMRAP 24
40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Back Squat
3 x 3 @ 75%
B. 5 Rounds Not For Time
12 Toes to bar
10 Deficit Push Ups
Post load for back squat. Ex: 325#
And coming tomorrow…
A. Practice Bar Muscle Up for 10 Minutes
B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.
All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.
Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights & Chili Cook Off!
Workout of the Day (WOD)
CFG Open 20.5
CFG Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
Post time to complete the WOD. Ex: 18:15 Rx.
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
L1/Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.
And coming Saturday…
Partner WOD
AMRAP 18
16 Rounds
200m Run
While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Deadlift (70/53’s)
At 3, 2, 1… go, 1st partner starts on 200m run and other partner begins the AMRAP. Once 1st partner finishes 200m run they tag their partner to go run to start 2nd round of 200m. Continue rotating runs until 16 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.
Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35/25’s)
Devil’s Press
B. EMOM 12
Min 1 – Single KB Farmer’s Carry (70/53)
Min 2 – Straight Leg Plate Sit Ups (45/25)
Min 3 – Rest
Post time for WOD. Ex: 15:10 Rx
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 4 Rounds Not For Time
25/20 Cal Row
8 Overhead Squats (60% 1 RM)
B. EMOM 10
Min 1 – 6-10 Ring Rows
Min 2 – 10-20 Weighted Straight Leg Sit Ups
Post load for overhead squat. Ex: 125#
And coming tomorrow…
A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4
B. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 DB facing Burpees
Post load for squat and rounds for AMRAP. Ex: 325#, 5+25 Rx.
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.4
For time:
30 box jumps, 20 | 24 in
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
Post time to complete the workout or total reps completed. Ex: 203 Rx.
And coming Saturday…
Partner WOD [25min Cap]
3 Rounds
50/40 Calorie Row
30 Pull Ups (Rx+ = C2B)
-Immediately into- 2 Rounds
40 Wall Balls (20/14 to 10/9ft)
50 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
-Immediately into- 1 Round
30 Single Arm DB Snatch (50/35)
20 Burpees over Erg
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 18:20 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Nikkia Nelson
And coming Sunday…
A. EMOM 15
Min 1 – Handstand Hold (20 sec)
Min 2 – Handstand Walk
Min 3 – Rest
B. 4 Rounds [12min cap]
45 Double Unders
12 Deadlifts (50% 5 RM)
9 Toes to Bar
Post time for the WOD and deadlift weight. Ex: 9:10 at 205# Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.3
Rx
Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then, 21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set
Time cap: 9 minutes
Deadlift weights, handstand pushup and walk scales
Scaled (m = 135/185, w = 95/135), hand-release pushups and bear crawl
Masters 55+ Scaled/L1 (m = 115/155, w = 80/105), hand-release knee pushups and bear crawl
Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of each set of deadlift, time should be marked. Your tie break time will be the elapsed time at which you completed your last full set of deadlifts.
Post time for the WOD or total reps completed and tie break time. In the handstand walk, each 5-foot section will count as 1 rep. Ex: 130, 6:51 Rx.
And coming Saturday…
Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)
Post rounds for the AMRAP. Ex: 1+45 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
And coming Sunday…
A. EMOM 10
Min 1 – 15 Calorie Row or 200m Run
Min 2 – 15 GHD Sit Ups or Straight Leg Sit Ups
B. The Three Best Friends
3 Rounds [18min cap]
100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges
Post time for the WOD. Ex: 15:20 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions
B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups
Score is slowest round completed
Record time to complete slowest round Ex: 2:32 Rx
And coming tomorrow…
A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1
B. AMRAP 12
8 Burpee Box Jump Overs (24/20)
10 Dumbbell Power Cleans (50/35’s)
12 Wallballs (20/14 to 10/9ft)
Post load for clean complex and rounds for AMRAP. Ex: 245#, 6+18 Rx.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!
Today’s schedule
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.1
10 Rounds For Time [15min cap]
8 Ground to Overhead
10 Bar Facing Burpees
Post time for the WOD. Ex: 10:10 Rx.
VARIATIONS
Rx’d:
Men 95-lb
Women 65-lb
Scaled:
Men 65-lb, may step over bar on burpees
Women 45-lb, may step over bar on burpees
L1/Scaled Masters 55+:
Men 45-lb, may step over bar on burpees
Women 35-lb, may step over bar on burpees
And coming Saturday…
Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds
200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.
Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.
Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.
Post time for team to complete all 5 rounds. Ex: 18:34 L3.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
And coming Sunday…
A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups
B. Banded Stretches
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
