WOD – December 1, 2014

Hang Snatch

*Build to a heavy single

The Snatch today will be received in the bottom of the squat!  For some this will come natural and for others it will be tough.  Today our focus is going to be, as always, quality movement over heavy load.
6 Rounds1 minute to complete – 200m/150m Row 1 minute to complete – […]

By |November 30th, 2014|WOD|0 Comments

WOD – November 28, 2014

Tomorrow we had planned to do a Hero WOD – either individually or with a partner – and then tonight CrossFit’s “main site” (www.crossfit.com) WOD was a Hero WOD so we’re going to join the global CrossFit community in honoring U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, who died Oct. 6, 2013, in […]

By |November 27th, 2014|WOD|0 Comments

WOD – November 27, 2014

Just a reminder the gym will be closed for Thanksgiving.  We hope you all have a wonderful day.  We are so thankful for all of you.


The MidState Team

By |November 26th, 2014|WOD|0 Comments

WOD – November 26, 2014

“Thanksgiving Dinner”

30min AMRAP:

10 Wall Balls
10 Sit-ups
10 Push-ups
10 Pull-ups
10 KB Swings
10 Step ups (24″/20″)
10 Air Squats
10 Double-Unders
10 Burpees
200M Run

Happy Thanksgiving guys!  Hope you have fun with this workout:)

By |November 25th, 2014|WOD|0 Comments

WOD – November 25, 2014

20RM Back Squat *Time to get those Buns of Steel!!  For this second go we would like to add 5% to the weight used last week.  If you missed the 20RM from last week we recommend you start with 60% of your 1RM Back Squat.  
Against a 10min Clock: 30 Calorie Row Buy in Then, with the remainder of […]

By |November 24th, 2014|WOD|0 Comments

WOD – November 24, 2014


Every 2 Minutes (E2M) for 10 Minutes perform 5 Deadlifts at 70% of 1RM WOD

 12min AMRAP:10-Toes -to-Bar15-Step Ups (24”/20”)20-Wall Balls (20/14)

By |November 23rd, 2014|WOD|0 Comments

WOD – November 22, 2014

Team WOD

Bring a friend down to workout and have some fun.

doors open at 9:30amWOD begins at 10am

By |November 21st, 2014|WOD|0 Comments

WOD – November 21, 2014


Pause Front Squats – 1×6@60%, 1×5@65%, 1×4@70%, 1×3@75%

*Hold the pause in the bottom of the squat for 5 seconds.

The focus, as always, is quality movement.  If the percentages are too heavy to keep good positions then drop the weight down.


4 Rounds for Reps:

1 Minute ME Front Rack Lunges (50% of Front Squat)1 Minute Rest1 Minute […]

By |November 20th, 2014|WOD|0 Comments

WOD – November 20, 2014

A. Strength

Strict Press – 1×8@60%, 1×6@65%, 1×6@70%, 1×4@75%, 1×2@80% B. Partner WOD

10 Rounds For Time:5 Thrusters10 Pull-Ups200M Run

*In teams of 2, complete 10 rounds total alternating movements between partners.

By |November 19th, 2014|WOD|0 Comments

WOD – November 19, 2014


Power snatch – build to a heavy a single


12 Min to climb the ladder of:

1 Power Snatch (85% of “A”)
10 Double Unders
2 PS
20 DUs…

The focus on the PS is QUALITY movement.  Don’t complete your reps “by any means necessary” – focus on setting yourself properly, having a strong, slow first pull and finishing the lift […]

By |November 18th, 2014|WOD|0 Comments