wod – Page 50 – CrossFit Midtown

Bring-A-Friend Day from last week. Next BAF Day is Thursday 9/24!

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. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time [11 minute time cap]:
7 Squat Clean (m = 65/100/135, w = 45/70/95)*
7 Lateral Barbell Burpee

*The weights are L1/L2/L3 respectively. Select the weight that you can move efficiently and complete the workout in the desired time domain 7-9 minutes. Scale squat clean to 75% of part A.

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 L3.

And coming tomorrow…

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

THUR 09.03.15 Read More »

Maria leading the way on the 1-arm overhead walking lunges

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps

Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.

And coming tomorrow…

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time [11 minute time cap]:
7 Squat Clean (m = 65/100/135, w = 45/70/95)*
7 Lateral Barbell Burpee

*The weights are L1/L2/L3 respectively. Select the weight that you can move efficiently and complete the workout in the desired time domain 7-9 minutes. Scale squat clean to 75% of part A.

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 L3.

WED 09.02.15 Read More »

Coach Travis teaching the front box squat with Justin demoing

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- Monica Miller
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat

B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**

**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)

Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx

And coming tomorrow…

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps

Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.

TUES 09.01.15 Yoga Tonight at 8:15pm! Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/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. Push Press: 5 sets of 2. 1 set every 2 minutes on the minute (E2MOM) working up to a heavy set of 2.

B. 3 Rounds [17 minute time cap]
500m Row
30 Situps w/ Medball (20/14)
15 Push Press (m = 75/95, w = 45/65)
Rest 1 minute between rounds

Post load for push press and time to compete WOD. Ex: 210#, 12:18 Rx+.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat

B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**

**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)

Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx

MON 08.31.15 Read More »

Keep up the good work! Partner WOD from Saturday.

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. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…

“2008 CrossFit Games Workout B”

5 Rounds [7 Minute Time Cap]
5 Deadlift (m=135/225/275, w=95/135/185)
10 Burpees

The next Lurong Living Championship Pre-Challenge Prize WOD has been posted: http://challengeseries.lurongliving.com/champ15/blog/announcements/performance-contest-release-surprise-wod

The weights are Level 1, 2, and 3 respectively and how the competition will be scaled for all future workouts. The highest score in Level 1 would be weighted higher than the lowest score in level 3. This way athletes can choose week to week how they’d like to perform a given workout. The goal is to move well at your level: strength, work capacity, and movement proficiency.

Post your time for the WOD and level. Ex: 4:52 L1

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

FRI 08.28.15 Read More »

Bring-A-Friend Day Thursday 8/27

Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

#washboard. Anna E working on V-sit ups. — Anna E working on V-sit ups.

Today’s schedule

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

Front Box Squat Demo Video from CrossFit Diablo:

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)

All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.

Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

THUR 08.27.15 Bring-A-Friend Day!! Read More »

Bring-A-Friend Day Is Tomorrow. Reserve your spot today by clicking here or contacting us.

Bring-A-Friend Day Thursday 8/27

This Thursday all classes will be a Fitness Startup (Beginners CrossFit Class). There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

Seated L-sit support hold staring contest. Anne-Marie reigning champion.

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.

B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint

Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.

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

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

Front Box Squat Demo Video from CrossFit Diablo:

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)

All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.

Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx

WED 08.26.15 Read More »

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. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday…

Partner “Kelly”
Five rounds for time of:
Run 400 meter relay
30 Box jump, 24″/20″ (Step downs only)
30 Wall ball shots, 20#/14# to 10′

Rounds, distances, and reps are team totals. Partners alternate 100m or 200m to reach a team total of 400m. For box jumps & wall balls, one person is working at a time. Box jumps cannot start until all team members are inside from each run.

Post time to complete WOD Ex. 22:55 Rx

Saturday Schedule

9a: Open Gym- Ellen
10a: Open Gym- Ellen
11a: All Levels CrossFit- Justin
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 08.21.15 “Fran” Read More »

7pm Class after their Oly Total PRs and Airdyne Sprints

Today’s schedule

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

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow…

A. Sprints. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. “No Escape” (3 minutes work: 1 minute rest Advasana pose)
Partner WOD: Teams of 2
Open: 200m sprint
3 Rounds
30 seconds dead hang hold
30m Shuttle sprint
20m Partner Carry
20m Farmers Carry (32’s/24’s kg)
10 Box Jumps (24/20)
10m Foot Hand Crawl

All reps, distances, and rounds are individual totals. Partners work together at the same time to complete their reps. Each partner carries his/her partner 20m. Every 3 minutes both partners rest on stomach in Advasana pose for 1 minute.

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 26, 70, 15:15 Rx.

WED 08.19.15 “Mary Ann” Read More »

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion! — Early Registration ends this Sunday, August 16th. Sign up today.
Click here to unleash your inner Champion!

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! Early registration is $29.95 and closes this Sunday, August 16th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.

Rodrigo and Zach on starting on Overhead Squat Ladder — Rodrigo and Zach starting an Overhead Squat Ladder

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- Tom

Workout of the Day (WOD)

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. Rep Rounds Ladder for 10 Minute AMRAP
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155)

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

And coming Saturday…

Partner WOD: “Keep It Up”
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**

**For the entire duration of the workout the barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals.

Post time to complete WOD Ex. 13:55 Rx.