yoga – Page 14 – CrossFit Midtown

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 Wilson
Sign up for yoga this week and next. Click here to reserve

Challenge WOD 5 “The Motivator”

Workout of the Day (WOD)

A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk

B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty

At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.

Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.

**Click here to see WOD description:
“The Motivator” WOD Description and Standards

Post load for Complex and total reps of S2OH and Lunges completed. Ex: 210#, 104 L3

And coming tomorrow…

A. Deadlift: 3 Rep Max

B. 12 minute AMRAP:
2 Rope Climb**
5 1-arm kettlebell thruster (L) (m = 16/24, w = 12/16kg)
5 1-arm kettlebell thruster (R)
15 AbMat Situps

**Wear long socks or pants to protect your shins when climbing rope.

Post load for Deadlift. Post total rounds for AMRAP. Ex: 415#, 7 + 4 Rx+.

TUES 10.13.15 “The Motivator” Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
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. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.

B. 3 Rounds For Time [15 minute time cap]:
60 Double-Unders
30 Wallballs (20/14) to 10ft
15 Deadlifts (185/125) or (65% Part A.)

Post load for Deadlift and time to complete WOD Ex: 295#, 9:45 Rx

And coming Saturday…

9am and 10am Class: Partner WOD
Team of 2
20 minute AMRAP with Static Holds
20 Pullups while partner holds elbow plank
10 Power Cleans (135/95) while partner dead hangs on pullup bar
200m Run

All reps are team totals. One partner working at a time while the other is in a static hold. Both partners run at the same time and once both are finished they may start the next round.

Score is total number of pullups and power cleans completed (30 points per round). Ex: 189 Rx.

11am Class: Lurong “Nautical Nancy”
Click here for complete WOD details.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Ellen
10a: All Levels CrossFit- Ellen
11a: All Levels CrossFit/Lurong “Nautical Nancy”- Ellen
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 10.09.15 Read More »

Today’s schedule

Challenge WOD 4 “Nautical Nancy”

Workout of the Day (WOD)

“Nautical Nancy”

5 Rounds [17 minute time cap]
400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)

**Click here to see WOD description:
“Nautical Nancy” WOD Description and Standards

Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 11:41 L3

And coming tomorrow…

A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.

B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)

Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.

TUES 10.06.15 “Nautical Nancy” Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [11 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

And coming Saturday…

9am and 10am Class: “Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 200 Meter Row
One teammate works while the others rest

Post time to complete WOD. Ex: 31:34 Rx

11am Class: Lurong “50’s Chipper”
Click here for complete WOD details.

Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit-Lurong “50’s Chipper”- 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 10.02.15 Read More »

Champion Test. We'll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge. — Champion Test. We’ll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.

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 final set.

B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders

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

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

And coming Saturday…

9am and 10am Class: Team “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Jerk
20 Pullups

L1/L2/L3 Weight: (m = 75/105/135, w = 50/75/95). Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Post time to complete WOD. Ex: 13:45 L3.

11am Class: Lurong “The Olympian”
Click here for complete WOD details.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit-Lurong “The Olympian”- Michael
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 09.25.15 Read More »

Today’s schedule

Workout of the Day (WOD)

“The Olympian”

In 9 minutes complete (AMRAP) as many reps as possible of Ground to Overhead (G2OH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees to complete before moving on to the next round.

Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

**Click here to see WOD description for Level 1 and 2:
“The Olympian” WOD Description and Standards

Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 81 L3

And coming tomorrow…

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

TUES 09.22.15 “The Olympian” Read More »

CFM Yoda T-shirt. "Do or do not. There is no try." — CFM Yoda T-shirt. “Do or do not. There is no try.”

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: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.

B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 5:48 Rx+.

And coming Saturday…

9am and 10am Class: 4 Rounds For Time
200m Row
10 Box Jump Overs (24/20”)
200m Run
10 GHD Situps
20m Mini Sled Push (50/25)

Each round movements may be completed in any order (You may not end a round and begin a round with the same movement ie: 200m Run to end round 1 and then a 200m run to start round 2). Once you start on a movement all reps for that movement must be finished before moving on to the next.

Post time for WOD. Ex: 17:20 Rx.

11am Class: Lurong “Champion Test”
Click here for complete WOD details.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong “Champion Test”- Tom
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

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

FRI 09.18.15 Read More »

Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.

CFM Fall Lurong Living Championship Challenge

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.

Enter Caption Here — The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to make a change starting next week!

Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.

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. 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.

And coming Saturday…

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time and partners must tag when switching out who is working. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Post time for WOD. Ex: 10:15 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
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 09.11.15 Lurong Challenge Starts Monday + SFH Sampling Read More »

Today’s schedule

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.

5 Rounds
15 Box Jumps (24/20) (step downs only)
10 Medball Power Slams (20/14)
5 Pushups

Post load and max reps for Squat and time to compete WOD. Ex: 325#, 5:48 Rx.

And coming tomorrow…

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

B. As many reps & rounds as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Lunges (alt)
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Mountain Climbers (R+L=1)

**Scale Speed Step (1:1) or Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.

TUES 09.08.15 Read More »

Yoga Instructor Lana on kettlebell swings

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- 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.