WOD – January 1, 2015

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived […]

By |December 31st, 2014|WOD|0 Comments

WOD – December 31, 2014

EMOM for 7 Minutes – 4 Power Snatches 

*50% of 1RM Snatch
2 Rounds for Reps

2 Minutes – ME Row for Calories 

-1 Minute Rest-

2 Minutes – ME Double Unders 

-1 Minute Rest-

2 Minutes – ME Air Squats

-1 Minute Rest-

The New Years Eve (Wednesday) 6:30pm class will be canceled, hope you all have a great night celebrating the new […]

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

WOD – December 30, 2014

20 Rep Max Back Squat

*This is the final go of the 20RM Back Squat:(  Sad I know, but this is your chance to slap on that weight you want to hit and hit it!
8 Minute AMRAP:

10 KB Swings

10 Burpees

“If a kettlebell were a person, it would be the type of a guy you would want […]

By |December 29th, 2014|WOD|0 Comments

WOD – December 29, 2014

Bench Press – 2×5@60%, 2×5@65%, 2×5@70%, 1x Max Effort@60%

16 Minute AMRAP:

400m Run

20 – Sit Ups

20 – Step Ups (24”/20”)

By |December 28th, 2014|WOD|0 Comments

WOD – December 27, 2014

Team WOD 10am

*Bring a friend, bring family, bring yourself, it’s all good and all are welcome.  See you all in the morning!

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

WOD – December 26, 2014

Open gym from 9-11, come work off all those Christmas cookies!

20 Minute AMRAP:

5 – Pull Ups

10 – Push Ups

15 – Air Squats

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

WOD – December 24, 2014

A couple of quick thoughts before we get down to business… We are closing in on our third month here at MidState and we (Mitch and I and the rest of our team) wanted to thank you all for being a  part of the MidState family. When Mitch and I decided we were going to […]

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

WOD – December 23, 2014

Establish a 1RM Strict Press for the day

*Rest as needed, then Max Effort reps at 75% of 1RM

With a 1RM Strict Press the focus should be keeping yourself in good positions, the 1RM set today will be our max with good form.
For Time – 1,000M Row

Christmas week schedule:
12/23 – regular class schedule12/24 – 9am to 11am12/25 […]

By |December 22nd, 2014|WOD|0 Comments

WOD – December 22, 2014

We just wanted to take a moment and congratulate Nick and Fran on their engagement this weekend. Congrats guys!

Pause Front Squats – 1×6@75%, 1×5@80%, 1×4@85%, 1×3@90%

*Hold pause in the bottom for 2 seconds

In teams of two:

8 Minute Max Effort – Double Unders

*DUs can only be completed while your partner is hanging, change roles every time […]

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

WOD – December 19, 2014

Every 2 Minutes for 10 Minutes:2 – Jerks (75%) *If 2 Jerks are successful and technically sound, you may add 5%
20 Minute EMOM:Odd Minutes – Row 200m/150mEven Minutes – 45 Double Unders  

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