WOD- April 1, 2016

We wanted to do Filthy Fifty, a very classic CrossFit WOD, but because we’d be duplicating movements we decided to modify it slightly. Slightly different but just as devastating, we promise. 😉

Partner WOD

For Time:
50 Box Jumps
50 Jumping Pull ups
50 Plate Ground to Overhead
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 […]

By |March 31st, 2016|WOD|0 Comments

WOD – March 31, 2016

Back Squats 6 x 3

12 Minute AMRAP:
20 Wall ball (20/14)
40 Double unders
20 Kettlebell Swings (53/35)

By |March 30th, 2016|WOD|0 Comments

WOD – March 30, 2016

Partner WOD:

In teams of three complete:
3 Rounds for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar

*Teammates roll through this in congo-line fashion, jumping onto the Rower as soon as the teammate in front of them is off and has begun the 400 meter run.


Hold each position for :30-:45 sec for a total of […]

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

WOD – March 29, 2016


Bench Press – 4 x 8 reps
*A good goal to shoot for is to finish all 4 sets at body weight or around 1/2 body weight for ladies. 


9 Minute AMRAP:
3 Deadlift (135/85)
3 Hang Power Clean
3 Front Squat
*The same bar should be used for all three movements.  If you haven’t yet learned to hookgrip, now is […]

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

WOD – March 28, 2016


6 sets of: Snatch pull + Snatch

*Keep the weight in the low to medium range of your percentages.  The focus is mechanics and making each rep perfect. 


12:00 ladder (adding 2 reps each round) of:

2 OHS 115/75#
2 C2B Pullups
200 Meter Run
4 OHS 115/75#
4 C2B Pullups
200 Meter Run
6 OHS 115/75#
6 C2B Pullups
200 Meter Run

By |March 27th, 2016|WOD|0 Comments

WOD- March 25, 2016

It is with bittersweet “Fran cough” that we say goodbye to the last Open Workout of 2016. For those of you that signed up this year, congratulations! You are but one workout away from finishing your first Open. For those of you who didn’t sign up- we hope you saw how much fun the Open […]

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

WOD – March 24, 2016

We want to take an opportunity to welcome Shawn Luce to the MidState crew.  He’s been around MidState and CrossFit for a long time, he knows his stuff.  So if you are in his class don’t give him too much of a hard time. 😉


Back Squat:
8 – 6 – 4 – 2


4 Sets:
400 Meter Run
-1 […]

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

WOD – March 23, 2016

Today we have a special seminar going on called CrossFit Law Enforcement.  It will be from 8am-12pm in the “Kids” room.  So if you pull up and there are a bunch of Sheriffs cars out front, don’t be alarmed, everything is ok.  😉

The 8:30 class is still going down so don’t worry 8:30ers.

Partner WOD

Get as […]

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

WOD – March 22, 2016


Power Clean EMOM x 10:

The goal here is to have the biggest total at the end of the 10 Minutes. All successful attempts count towards your total, a missed lift or full clean will be recorded as a 0.

For Example:

100 lbs x 10 reps = 1,000 lbs lifted

225 lbs x 10 reps = 2,250 […]

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

WOD – March 21, 2016

What Does Fitness Look Like?

Written by C.J. Martin

Being thin is not the same as being fit. Despite the obviousness of this statement, many people still equate body weight with fitness. They believe that being thin is the ultimate goal. This notion is misguided on many levels.

What is thin? Everyone has a different concept of […]

By |March 20th, 2016|WOD|0 Comments