wod – Page 20 – CrossFit Midtown

Today’s schedule

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

Workout of the Day (WOD)

“Lurong Total”

2 Minutes Max Reps Deadlift (m = 95/185/275, w = 65/115/175)
Rest 1 Minute
2 Minutes Max Reps Back Squat (m = 45/135/225, w = 35/85/145)
Rest 1 Minute
2 Minutes Max Shoulder to Overhead (m = 45/95/185, w = 35/65/115)

Use racks for back squat. No racks for shoulder to overhead.

This workout is meant to have a strength bias, but no score is worth compromising form or safety.
Pick a weight which you can maintain immaculate form for each movement. If your form starts to break, stop. If you find that your form breaks early, stop, reset and perform the workout at lower skill level.
Make sure to consult with your coach to pick the appropriate skill level.

Post reps completed during the 6 minutes of work time. Ex: 85 L3.

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. 12 Minute EMOM, Alternating (45 seconds work: 15 seconds rest)
Min 1: 12 KB Front Rack Lunges (m = 16/20/24’s, w = 8/12/16’s)
Min 2: 12 Floor Wipers (m = 65/95/135, w = 45/65/85) (L+R=1)
Min 3: 12 Box Jumps (m = 16/20/24, w = 12/16/20)
Min 4: 40 second Elbow Plank Hold

Post load and reps for bench and total of fewest reps completed each minute of lunges, floor wipers, and box jumps.
Ex: 245#, 6 reps, 36 L3.

CFM Upcoming Events

Thursday, May 25th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

TUES 05.23.17 “Lurong Total” Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B. 4 Rounds
2 minute AMRAP
5 Power Clean (m = 95/135/185, w = 65/95/125)
10 Toes to Bar
15 Air Squats
Rest 2 minutes and continue where you left off.

Then at the 16 minute mark…
2 minute AMRAP:
Burpees

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 34 L3.

And coming tomorrow…

“Lurong Total”

Use racks for back squat. No racks for shoulder to overhead.

Post reps completed during the 6 minutes of work time. Ex: 85 L3.

CFM Upcoming Events

Thursday, May 25th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

MON 05.22.17 Read More »

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

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- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. JumpNrope:
1 minute max speed steps (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. 17 Minute AMRAP:
40 Speed Step (R+L=1)
17 Power Snatches (m = 35/55/75, w = 15/35/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

Post speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

And coming Saturday…

“Cerberus”

Teams of 3: [30 Minute Time Cap]
3 Rounds:
75 Squat Cleans
500m Team Sandbag Run (50/35#)

Round 1 – (m = 45/75/95, w = 35/55/65)
Round 2 – (m = 65/95/115, w = 45/65/85)
Round 3 – (m = 75/115/135, w = 55/75/95)

1 partner working at a time on the cleans. Reps of clean are team total and partners may partition the reps any way. All 3 partners go on the run with 1 sandbag for the team. Partners may trade off who is carrying the bag as often as they’d like. Each round increase the weight of the cleans.

Post speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

Saturday Schedule

8:30a: Lurong Team Meeting & Starting Measurements
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

FRI 05.12.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

B. “Ticket to Ride” [25 Minute Time Cap]
3 Rounds of Run* + 10 Sledgehammers (10#)
500m Row
2 Rounds of Run* + 10 Sledgehammers (10#)
500m Row
1 Round of Run* + 10 Sledgehammers (10#)
500m Row

Run*
L1 = 200m
L2 = 300m
L3 = 400m

Post time for WOD. Ex: 21:10 L3

And coming tomorrow…

A. JumpNrope:
1 minute max speed steps (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. 17 Minute AMRAP:
40 Speed Step (R+L=1)
17 Power Snatches (m = 35/55/75, w = 15/35/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

Post speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

CFM Upcoming Events

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

THUR 05.11.17 Read More »

CFM Upcoming Events

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Lead Foot”

4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20

4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar

Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
2 Rounds
60 Double Unders**
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 30 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

And coming tomorrow…

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

TUES 05.09.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. “Make It Rain” [20 Minute Time Cap]
21 – 15 – 9
Row for Calories
Kettlebell Swings (m = 16/24/32, w = 12/16/20)

21 – 15 – 9
Medball Squat Cleans (m = 14/20/70, w = 10/14/44)**
200 Meter Run

21 – 15 – 9
Row for Calories
Burpees

**L3 KB Goblet Squat Clean (32/20 kg or 70/44#)

Post total reps of pullups and time for WOD: 41 C2B, 13:41 L2.

And coming tomorrow…

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets. 80% 1RM.

B. 7 minute AMRAP:
40 Cal Row
35 Situps
30 DB Push Press (m = 25/35/50, w = 10/20/35)
25 Toes to Bar
20 DB Power Clean (m = 25/35/50, w = 10/20/35)
15 (Straight Leg Raises / Candlestick Lever / GHD Situps)**

**Scale GHD Situps:
L1 = Straight Leg Raises
L2 = Candlestick Lever
L3 = GHD Situp

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 167 L3.

CFM Upcoming Events

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 05.03.17 Read More »

CFM Upcoming Events

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Hang Power Clean: In 20 minutes complete as many rounds as possible (AMRAP) of
1 Hang Power Clean
(m = 45/95/135, w = 35/65/95) + (10/5# per round).

B. “Dip Stick”
AMRAP 15:
15 Box Jump Overs (24/20″)
12 Pushups (L2/L3+ = Ring Pushups)
9 Power Cleans (m = 75/115/155, w = 55/85/105)

Post max load for hang power clean and rounds and reps for AMRAP. Ex: 235, 5+7 L3+.

And coming tomorrow…

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. “Make It Rain” [20 Minute Time Cap]
21 – 15 – 9
Row for Calories
Kettlebell Swings (m = 16/24/32, w = 12/16/20)

21 – 15 – 9
Medball Squat Cleans (m = 14/20/70, w = 10/14/44)**
200 Meter Run

21 – 15 – 9
Row for Calories
Burpees

**L3 KB Goblet Squat Clean (32/20 kg or 70/44#)

Post total reps of pullups and time for WOD: 41 C2B, 13:41 L2.

CFM Upcoming Events

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

TUES 05.02.17 Read More »

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- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Clean & Jerk: complete 5 sets of the complex increasing weight
At 60-70-75-80-85%
1 Clean
1 Push Jerk

B. “Franchise” [10 Minute Time Cap]:
21-15-9:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)

Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.

And coming Saturday…

Partner WOD

Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Team Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats

**Wear long socks or pants to protect legs on rope climbs.

Reps are team totals. Only one person working at a time except the 400m is by both partners at the same time. One barbell, one rope per team.

Post time for WOD. Ex: 21:34 L2

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Yoga- Lana

CFM Upcoming Events

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

FRI 04.28.17 Read More »

Hovis, Amanda, Rodrigo. Legacy 2012, 2013, 2014

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.

B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run

All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 L3.

And coming tomorrow…

A. Clean & Jerk: complete 5 sets of the complex increasing weight
At 60-70-75-80-85%
1 Clean
1 Push Jerk

B. “Franchise” [10 Minute Time Cap]:
21-15-9:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)

Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.

CFM Upcoming Events

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

THUR 04.27.17 “Benchwarmers” Read More »

Your friendly neighborhood CrossFit Gym in Midtown, Atlanta

Today’s schedule

Workout of the Day (WOD)

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

B. “Crowbar”
4 Minute AMRAP:
18 Power Snatch (m = 45/75/95, w = 35/55/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
15 Power Snatch (m = 65/95/115, w = 45/65/85)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
12 Power Snatch (m = 75/115/135, 55/85/95)
12 Burpee Pull-ups
Max Calorie Row

Post load for snatch complex and calories from AMRAPs. Ex: 35 L3