toes-to-bar – Page 11 – CrossFit Midtown

Jonathan stretching his forearms/wrists.

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: Open Gym- Michael

Workout of the Day (WOD)

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

B. 7 minutes as many rounds as possible:
40 Double Unders
21 Kettlebell Swings (m = 24/32kg, w= 16/24kg)
12 Toes To Bar

Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 4+20 Rx+.

And coming tomorrow…

A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2.

Upcoming CFM Events

Friday 3/25:CFM Friday Night Lights (FNL) “The Conclusion with 16.5 and 16.5a. Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friend’s spot with you (include full name and friend’s contact email).
Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM after morning classes 1:30-3:30pm.

MON 03.21.16 Read More »

Today’s schedule

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- Michael

Workout of the Day (WOD)

Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of the following triplet. If completed before 4 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean with descending rep scheme:
Rx:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

Scaled:
25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Additional Scaling Options for Classes:
Scaling T2B: K2A 1:1, T2R 1:1, Hanging Knee Raises 1:1, Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1 weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)

In selecting which weights to go for the WOD select a weight ladder such that the 3rd round is below your 1RM Squat Clean OR (Power Clean + Front Squat). Either movement/combo is permitted.

Post total reps completed and tie break time for Double-unders. Ex: 259, 9:58 Rx

And coming Saturday…

Partner WOD
20 Minute AMRAP:
15 Push Jerks (m = 95/135, w = 55/95)
20 Burpee Box Jumps (24″/20″)
25 Deadlifts (m = 165/225, w = 105/155)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 Rx+.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Deep Stretch Class- Michael. Click here to reserve

FRI 03.04.16 Open 16.2! Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. Push Press: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 4 Rounds For Time:
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups

Post load and reps for push press and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.

And coming tomorrow…

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.

Upcoming CFM Events

Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Monday 3/7:Dunk Trunk and body composition testing CFM Gym 3pm-8pm.
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm.

MON 02.29.16 Read More »

Upcoming CFM Events

Thursday 2/25: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, front squats, plate hops.
Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm

Darcy keeping a plank during incline pushups

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Ellen
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8:15p: Tuesday Yoga- Monica
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 20-15-10-5 Rep Rounds [14 Minute Time Cap]:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+

And coming tomorrow…

A. Deadlift: 3 rep max

B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders

Post load for deadlift and time to complete WOD: 10:48 Rx+

TUES 02.23.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP:
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Toes To Bar
10 Lateral Barbell Burpees

Post load for Snatch Complex and total reps for WOD. Ex: 145#, 208 Rx.

And coming tomorrow…

A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.

B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap]
15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**

**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips

Click here for complete WOD details.

Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.

MON 02.08.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

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

B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (24/16kg)

Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx.

And coming tomorrow…

A. Push Jerk: 5-4-3-2-1. Working up to a heavy single..

B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)

Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.

THUR 02.04.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead

Click here for complete WOD details.

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

And coming tomorrow…

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps

B. 12 Minute AMRAP:
10 Pushups
10 AbMat Situps
20 Wallballs (20/14)
10 Front Rack Lunge Steps (95/65)
10 Hang Squat Clean (95/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 Rx.

TUES 02.02.16 “Snatch & Go” Read More »

"You did great! Now just keep it going because you have 1 more round." Chris, Nipun, and Coach Travis — “You did great! Now just keep it going because you have 1 more round.” Chris, Nipun, and Coach Travis

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Thruster: In 15 minutes work up to a heavy single

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (95/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx.

And coming tomorrow…

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx

TUES 01.12.16 Read More »

December Events

Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am
Lurong Resolution Challenge: Monday 12/28 early registration deadline for New Year Nutrition Challenge. Click here for more details and to register

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- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Clean & Jerk: 5 sets of 2. Workups.

B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.

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

“Macarena”
Teams of 4-5 Athletes
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge

Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.

Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 12.18.15 Bring-A-Friend Day on Saturday!! Read More »

December Save the Dates

CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…

A. Power Snatch:
8 Minutes EMOM
1 Hang Power Snatch
1 Power Snatch
80% of 1 RM Snatch

B. Teams of 2:
5 minute AMRAP
10 Pullups
10 Hand Release Pushups
10 Power Snatch (m = 45/75/95, w = 35/55/65)
Rest 1 minute after 5 minutes and repeat at beginning twice.

All reps are team totals. 1 partner working at a time. Partners may partition the reps and rounds any way. Restart each AMRAP at the beginning.

Score total reps completed in WOD. Ex: 390 Rx.

TUES 12.15.15 “Star Lord” Read More »