WOD – March 1, 2016

It’s bitter sweet saying goodbye to friends, Paul and Alix are off to New Zealand.  Paul with your enormous quads and Alix with your contagious cheer, you guys will be missed.

16.1 is in the books and we wanted to take this opportunity to give a shout out to Coach Jason Martin who is […]

By |February 29th, 2016|WOD|0 Comments

WOD – February 29, 2016

Today at 5pm is the deadline to post your 16.1 scores!

Strength/Skill

3 Rounds of: 
A.) 1:00 ME Front Squats @ 70%
B.) Immediately after your set of Front Squats perform a Maximum Unbroken set of Strict Pull Ups.
Rest approximately 1:00 min between rounds

WOD

3 Rounds for Time:
60 Double Unders
30 Wall Balls (20/14)
15 Hand Release Push Ups

ROMWOD after 6:30 pm […]

By |February 28th, 2016|WOD|0 Comments

WOD – February 26, 2016

Alright peeps, here’s the plan for the Open:
Friday – 16.1 during regular class times if you aren’t coming Saturday and 16.1 prep for those who are waiting for Sat.
Saturday – 16.1, First heat will start at 10am and doors will be open at 9.

Open Workout 16.1

Complete as many rounds and reps as possible in […]

By |February 25th, 2016|WOD|0 Comments

WOD – February 25, 2016

The Open begins today!! We invite all to come and watch the announcement at 5 PM.

Strength/Skill

Jerk –  5×2 (70%, 75%, 80%, 70, 80%)

Partner WOD

In teams of two:

10 Min AMRAP
6 | 3 Pull-ups
10 Wall Balls

Each partner starts at “Go” – one on pull-ups, the other on WBs, only switch exercises when both partners have completed their reps.

By |February 24th, 2016|WOD|0 Comments

WOD – February 24, 2016

The Open is almost here guys!  We are planing on making the Open WOD the workout for Friday, if you are planning on doing the workout on Saturday there will be suggested work to prep you for the WOD.

If you are wanting to know more about the Open check out this video here: The Open Q […]

By |February 23rd, 2016|WOD|0 Comments

WOD – February 23, 2016

The Open begins on Thursday!  We will be validating scores on Saturday’s at 10 AM.

Strength

Deadlifts – 5×3
*Keep the weights between 65-75%.  We will be testing some numbers with the DL’s next week. 🙂

WOD

Tabata 

Kettlebell Swings (53/35)
Toes-to-Bar
Hand Release Push Ups

By |February 22nd, 2016|WOD|0 Comments

WOD – February 22, 2016

The Open begins on Thursday!  We will be validating scores on Saturday’s at 10 AM.  For this week your extra work should be to sharpen the axe, work on those skills that need the final tuning. Check out the link below for more information on The Open.

Open Information

Strength

Take 15 Minutes to work on:
Hang Snatch + Snatch 

WOD

For Time:
50 […]

By |February 21st, 2016|WOD|0 Comments

WOD – February 19, 2016

This Saturday is Open gym from 8-10 and Team WOD from 10-11.  Bring a Friend to either and we’ll get you working out and having fun.  This Saturday is also the Basketball game at UC Merced, meet at La Ha around 5:30pm if you want to grab a bite then we’ll jam out to the […]

By |February 18th, 2016|WOD|0 Comments

WOD – February 18, 2016

If you haven’t already seen, MidState has been featured on MercedWorks. We think it is great that these guys are changing the way Merced is viewed in the media.  Check out their piece, we have shared it on our Facebook page and Instagram.

Strength/Skill

5 x 4 Strict Press
-rest 60 seconds
5 x 6-8 Strict Pull Ups (perform weighted […]

By |February 17th, 2016|WOD|0 Comments

WOD- February 17, 2016

Strength

Deadlift – 1×6@60-65%, 1×5@70-75%, 1×4@80-85%, 1×1@85-90%

WOD

3 Rounds For Time:
400 Meter Run
25 Kettlebell Swings (53/35)
50 Double Unders

Extra Work:

6 sets of:
250 Meter Row
1 Minute Rest

 

By |February 16th, 2016|WOD|0 Comments