6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: In 15 minutes work up to a 3 rep max Power Clean touch and go.
B. 8 minute AMRAP
8 Power Cleans (135/95)
8 Cal Row
Post load for Clean and rounds and reps completed. Ex: 205# , 7+3 Rx
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L1 incline 13/24”)
*(+scale up option = Ring Dips)
Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 14:53 L3+
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: In 20 minutes working up to a heavy single.
B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest
Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).
And coming tomorrow… Bring-A-Friend Day!!
A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest
B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.
Post highest round completed by both partners and addition reps. Ex: 9 rounds + 20 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.
B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar
Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.
B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run
Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx
The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.
Test You Limits. Then Break Them!
We invite you to take on the 7 week Championship Challenge.
The Lurong Living Championship Challenge was created to accomplish 3 main goals.
First, it is a service to our members to provide a platform to track nutrition, set goals, and be accountable for working out regularly. The Challenge also lets our coaches at CFM focus on doing what we do best: coaching, inspiring, and encouraging our members to reach the next level.
Second, the Challenge offers the opportunity for CrossFitters to compete on the same playing field, no matter their skill level, athletic prowess, or experience. The weighted scoring system balances 3 primary categories: diet, performance, and improvement. You can be confident that all members of our gym will be challenged and be pushed to reach new levels.
The third reason we are participating in the Lurong Living Championship Challenge is to unify our community. Not only can all levels of athletes compete together but our gym will be competing against other gyms from across the country. At the same time, you will know that your brothers and sisters are going through the same challenge and lifestyle changes as you.
We are all in this together, and the Challenge and online platform was methodically designed to help us see real, sustainable change in our body, health, and performance.
Cary working to get a few inches lower on his overhead squat
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)
B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar
Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.
B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row
Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.
B. 16 minutes as many rounds as possible (AMRAP)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)
Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx
And coming Saturday…
Partner WOD:
10 minute AMRAP
30 Pullups
30 Kettlebell Swings (24/16kg)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Tandem Partner Situps
Rest 4 minutes and repeat. Continue where you left off.
All reps are team totals. One athlete working at a time. Teams may alternate single reps on the box jumps and tire flips. Both partners complete 30 situps at the same time, touch/clapping hands at the top of each rep. Movements can be completed in any order, but once you start a movement all 30 reps must be finished before moving on to the next.
Post reps completed in first AMRAP and total for both. Ex. 185, 355 Rx.
Strength Training continues tonight Mon/Wed at 8pm for a 8 week cycle.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. For 10 minutes every minute on the minute (EMOM): Complete 1 complex.
1 Power Clean
1 Hang Clean
B. Rep Rounds: 21-15-9
Squat Clean (95/65)
Hand Release Pushups
Post load for complex and time for rep rounds. Ex: 205# 8:10 Rx.
And coming tomorrow…
A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (24/16kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx
Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Sat/Sun, July 25th & 26th CrossFit Games Viewing. Saturday, August 1st:9am-12 noon. 31Heroes WOD.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)
B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
Then complete:
9-6-3-6-9 Power Clean (m = 120/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)
Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps
Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx
And coming Saturday…
“One More Rep”
Partner WOD
[20 Minute Time Cap]
41 Toes to Bar
41 Box jump-overs (24/20”)
41 Kettlebell Swings (24/16kg)
41 Wallballs 10ft target (20/14)
41 Pullups
41 Medball Power Slams (20/14)
At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees… and so on.
Only one partner working at a time on the chipper. 1 pullup bar, 1 box, 1 Kettlebell, 1 wallball per team. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each)
Post time to finish WOD: 12:15 Rx.
Saturday Schedule
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: Yoga- Monica Miller
Sunday Schedule
10a: All Levels CrossFit- Jason
11a: Competition Practice/Open Gym- Jason
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Cleans: In 15 minutes Clean 6 sets 1 rep workups.
B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120:155 / w = 85:105)
400m Run
Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+
And coming tomorrow…
A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)
Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes. Friday 7/3: Closed for Observance of Independence Day. Saturday 7/4: 10am class only. Captain America WOD. Sunday 7/5:10am class, 11am open gym.
Zach getting work done on the tire
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.
B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only
[20 minute time cap]. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift male teams 315, mixed teams 275, and female teams 225.
Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, team of 2: 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx
And coming Saturday…4th of July!!
Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side)
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Power Lifting- Lis
Workout of the Day (WOD)
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+
And coming tomorrow…
A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest
B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.
