FRI 03.22.19 OPEN WOD 19.5 & FNL!!

Carmen showing some awesome mobility and strength with 1-arm overhead squats

CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open! The 2019 Open continues! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!! Tonight concludes the 2019 Open Season!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights 19.5!

Workout of the Day (WOD)

CFG Open 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

Additional scaling options for group classes:
Chin over bar pull up
#half the reps pull up 17-14-11-8-5
Barbell Assisted pull up (BBAP)

Post time to complete the WOD. Ex: 13:15 Rx.

And coming Saturday…

Partner WOD
AMRAP 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Goblet Squats (70/53)

At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

And coming Sunday…

10-9-8-7-6-5-4-3-2-1
“Far Side Devils”

DB Box Step Ups (35/25’s)
Devil’s Press
-3min rest-
4 Rounds
300m Single KB Farmer’s Carry (70/53)
12 Straight Leg Plate Sit Ups (45/25)
[30min cap including rest]

Post time for WOD. Ex: 24:10 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

Leave a Comment