Open WOD 15.1

We are doing 15.1 tomorrow at 11! Come in tomorrow to get sweaty and cheer on some friends at the same time! Our bring a friend day will pick back up after The Open. If you have someone that wants to see what MidState is all about, bring them with you to help cheer on our 15.1 […]

By |February 27th, 2015|WOD|0 Comments

WOD – February 27, 2015

We want to encourage everyone to do 15.1 on Saturday but for those of you that can’t make it in we will do it today.  If you are planning on doing the WOD Saturday with the rest of us, we will have suggestions on the whiteboard for an active rest and 15.1 prep.
WOD
WOD 15.1
9 Minute […]

By |February 26th, 2015|WOD|0 Comments

WOD – February 26, 2015

Check out Sanitation Station, kill those germs with ease and help us keep MidState a healthy environment.

Strength
15 Minutes – 1 Strict Press + 1 Push Press + 1 Jerk
*Work up in the complex but be sure to always maintain a stable midline:)
Partner WOD
18 Minutes to Climb
5 – Wall Balls
200m Run 
6 – Wall Balls
200m […]

By |February 25th, 2015|WOD|0 Comments

WOD – February 25, 2015

Strength
15 Minutes – Hang Power Clean
*Climb to a comfortably heavy for the day
WOD
3 Rounds for Reps 
1 Minute – Double Unders
Rest – 1 Minute
1 Minute – Dips
Rest – 1 Minute
1 Minute – Walking Lunges
Rest – 1 Minute

*Record total reps

By |February 24th, 2015|WOD|0 Comments

WOD – February 24, 2015

Strength
8 Minute EMOM – 3 Power Snatches 
*After the 8 min perform 1 set of ME Power Snatches at starting weight of EMOM
WOD
Death By – Overhead Squat + Burpees
*If you “die” in the early rounds then perform only the Burpees until last person is finished

By |February 23rd, 2015|WOD|0 Comments

WOD – February 23, 2015

We had LOTS of fun with the Movie Night this past Friday, we can’t wait to do it again.  Next MidState event will be held March 20th, mark it down!

Strength
Back Squat – 5×3
*Working loads across all 5 sets 
WOD
Day 1
10 – Pull ups
20 – Burpees
30 – Sit ups
40 – Squats
500m Row

By |February 22nd, 2015|WOD|0 Comments

WOD – February 20, 2015

Strength
15 Minutes to work up in the following complex – 1 Hang Snatch + 1 Snatch
WOD
14 Minute Alternating EMOM:
5 – Deadlift
ME – Burpee Box Step Overs
*Record Amount of Burpee Step Overs

By |February 19th, 2015|WOD|0 Comments

WOD – February 19, 2015

Only 8 more days until The Open!!!
Strength
Front Squat – 1×4@70%, 1×3@75%, 1×2@80%, 1×2@85% 
*Then 1xME@75%, rest as needed between sets and record your reps for the ME set.  The Max Effort set will end when either you cant squat the barbell anymore or when form breaks down.  
WOD
7 Minute AMRAP
8 – KB “Ground” to Overhead (you […]

By |February 18th, 2015|WOD|0 Comments

WOD – February 18, 2015

Skill Work
15 Minutes to work on Jerk technique – Jerk Balance with a pause in the receiving position
*A Jerk Balance is this -What is a Jerk Balance?

 
WOD
3 Rounds of “Nicole”
400m – Run
ME – Strict Pull Ups

*The goal here is to get a good set of Pull Ups each round.  If you need to use a band […]

By |February 17th, 2015|WOD|0 Comments

WOD – February 17, 2015

Strength
Clean – Find a 2 rep max clean 
*We Prefer this to be a Touch and Go (TNG) but if dropped keep time between reps as minimal as possible
WOD
6 Minute AMRAP
ME – Clusters (65-70% of strength work)
*Every minute on the minute starting at 0:00 15 Double Unders
– 1 Minute Rest –
4 Minute AMRAP
ME – Clusters
*Every minute […]

By |February 16th, 2015|WOD|0 Comments