powerlifting

Coach Anthony teaching the clean to a new member in the CrossFit Midtown Foundation Course

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat
3-3-2-2-1-1-1-1

B. 5 Rounds [not for time]
Max Handstand Hold/ HSW
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and distance/time for handstand walk/hold. Ex: 425#, 40ft, 12 sec

And coming tomorrow…

A. EMOM 12
Min 1 – 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 – 20 sec Chin Over bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

The CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Done correctly, the CrossFit Total (CFT) is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. Mark Rippetoe outlines why we do the CFT, the rules for the CFT, and the standards for each lift… Click here to read more: CrossFit Total “The CrossFit Journal” by Mark Rippetoe

Tina
Tina

Today’s schedule

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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

Post weights for each lift, total, and max cals. Ex: 250#, 150#, 365#, (765#), 35

And coming tomorrow…

A. Grace
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
10 Situps
500m Row
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 10 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 10/round).
Example: 2:10 Rx, 1:48, 38 Situps

Dan Thuy 1-arm kettlebell snatch
Dan Thuy 1-arm kettlebell snatch

Today’s schedule

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- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)

Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 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* (L2/L3) (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+

Who goes first on a partner workout? Rock, Paper, Scissors. Bring-A-Friend Day is Thursday this week!
Who goes first on a partner workout? Rock, Paper, Scissors. Bring-A-Friend Day is Thursday this week!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

And coming tomorrow…Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

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

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

Tire Parking
Tire Parking

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
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: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: In 16 minutes workout to a 5 rep max.

B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
15 Overhead Plate Lunge Steps (45/35)
10 Supermans

Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx

And coming tomorrow… Bring-A-Friend Day!!

A. Strict Press: In 10 minutes work up to a heavy set of 2 (90% of 1RM)

B. Partner WOD:
OPEN: 800m Row*
8 Rounds
4 Ring Rows
8 Situps
12 KB Goblet Squats
CLOSE: 800m Row*

Rounds and reps are team totals. One person working at a time. *(Scale up option 1200m Row).

Post load for strict press, load for Kettlebell, and time to complete WOD.
Ex: 80#, 20kg, 15:48 Rx

Ernesto. Big pull on his clean.
Ernesto. Big pull on his clean.

Today’s schedule

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- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.

B. 5 Rounds for time [18 Minute Time Cap]:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

Post load for deadlift and time for WOD. Ex: 410#, 8:20 Rx

And coming tomorrow…

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Kettlebell Swings (24/16 kg)
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125

Thursters
Thursters

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
24 Pushups
24 Walking Lunge Steps
250m Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

And coming Saturday…

Teams of 2
40-30-20-10 Rep Rounds:
Power Clean (m=95/115, w=65/80)
Box Jump Overs (24/20)
Push Jerks (m=95/115, w=65/80)
Toes to Bar

One partner working at a time.

Score is time to complete WOD. Ex: 19:10 Rx+

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

Warmup 500m row or 400m run?
Warmup 500m row or 400m run?

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 5-4-3-2-1 working up to a heavy single.

B. 5 Rounds
10 Bench Press (50%)
20 AbMat Situps
40 Double Unders

Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
24 Pushups
24 Walking Lunge Steps
250m Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

Wallball shot sequence. "What's the most important part of the movement for a Wallball shot ?"
Wallball shot sequence. “What’s the most important part of the movement for a Wallball shot ?”

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Amanda
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 Rep Max.

B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20″) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds

**Scale (S2O) Shoulder to overhead (115/85)

Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#

And coming tomorrow…

A. Tabata Double Unders (DUs): 8 rounds (20 seconds work : 10 seconds rest)

B. For Time [26 minute time cap]:
400m Run
45 Double Unders**
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Option: Singles (2:1). Must complete at least 1 DU per set.

Post total DUs from Tabata and time to complete WOD. If doing singles option, include minimum DUs completed in a set.
Ex1: 183, 14:43 Rx+
Ex2: 48, 22:10 (10DU) 65#

Lunging it out
Lunging it out

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14

And coming tomorrow…

A. Cleans: In 15 minutes Clean 1-1-1-1-1-1 workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 115:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex1: 240# Squat Clean, 9:34. Rx+