WOD – December 1, 2015


Snatch – 6×2@75%
*The bar should be dropped and reset after each rep


Deadlift (135/95)
200 Meter Run
*200 Meter Run upon completion of each set of Burpees

Extra Work

3 Rounds:
30 Hang Power Snatch (95/65)
100 Double-Unders
-90 Seconds Rest

Mobility Work:

By |November 30th, 2015|WOD|0 Comments

WOD – November 30, 2015


Front Squats 5 Rep Max
*if you haven’t set a 5RM yet

Front Squats 5×5@80% of 5 Rep Max
**if you haven’t 5RM’d throughout the past couple Mondays.


12 Minute AMRAP 
8 Power Cleans (155/105)
10 Box jump/Step Ups (24″/20″)
12 Toes-to-bar

Extra Work

1 Mile Run or Row – Rest 1:1 and repeat


Standing Straddle – Hold […]

By |November 29th, 2015|WOD|0 Comments

WOD- November 25, 2015

First, and most importantly, we (the Makinsons) want to thank all of you for being a part of our MidState Family. We wouldn’t be here right now it if wasn’t for you guys trusting and believing in us. We are incredibly thankful for all of the love and support from our friends and family!

Holiday […]

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

WOD – November 24, 2015

Holiday Schedule:
Wednesday – 5:30am/8:30am/10-12 Open Gym/3:30pm BBC-4:30pm 
Thursday  – Closed
Friday – Open Gym 9-11


Power Snatch 6×2 @70% 
*Each rep should be dropped in each set.  Each set is to help you cycle through multiple reps at a descent weight while still maintaining perfect form.


4 Rounds for Time:

400 Meter Run 

15 Wall Balls (20/14)

15 Step ups

Extra Work:

Overhead […]

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

WOD – November 23, 2015

As a lot of you know Justus has now sworn into the Marines as a 2nd Lieutenant.  If you didn’t get a chance to say bye, he doesn’t leave California until after the holidays so you may see him pop into the gym from time to time.  Today’s tile photo is from his commissioning ceremony.

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

WOD – November 20, 2015

Don’t forget this Saturday is Justus’ Commissioning Ceremony, it STARTS at 4:00pm so please arrive before then.  Thanks Guys!!

Something that we want to incorporate more into our day-to-day is mobility work.  So, we are going to share a “Pose of the Day”, this is going to be similar to the Extra Work and should be […]

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

WOD – November 19, 2015

Last week, Competitors Training (CompTrain) programmed a workout called “Holleyman”.  Some of the crew did this and we had a blast so we thought it’d be fun to do as a gym.   Hit this solo or hit it with a partner, either way it’s a fun and challenging Hero WOD workout.


U.S. Army Staff Sergeant Aaron […]

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

WOD – November 18, 2015

ROMWOD tonight after 6:30pm, also Barbell Club is ON for Saturday.  Team WOD is still cancelled for Justus’ Commissioning.  If you haven’t noticed we have been wanting to make our WOD posts more interactive.  Checking it through your phone’s app is cool and all but you miss all the sweet pictures, Memes, and all the […]

By |November 17th, 2015|WOD|1 Comment

WOD – November 17, 2015

If anyone is interested in signing up for ROMWOD please use this link: MidState ROMWOD so we can start to build our affiliate profile, thank you.  Also this Saturday is Justus’ Commissioning Ceremony, please see whiteboard at the gym for more details, Team WOD will be canceled and BBClub is to be determined.


Split Jerk 5×3 Reps
*If […]

By |November 16th, 2015|WOD|1 Comment

WOD – November 16, 2015

In case you weren’t at the gym on Saturday, here is a little recap of what went down.  The Rummage Sale was a great success and we can’t thank you all enough for donating.  Barbell Club was awesome as usual, included a video with part of the complex that was programmed.  Team Wod we had […]

By |November 15th, 2015|WOD|0 Comments