WOD – July 1, 2016


3 Rounds not for time:
30-40 sec L-Sit Hold
30 sec Nose to Wall Handstand Hold
3 Turkish Get Ups each arm


For Total Working Time:
500 Meter Row
50 Double Unders
Rest as Needed
1,000 Meter Row
100 Double Unders
Rest as Needed
500 Meter Row
50 Double Unders


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

WOD – June 30, 2016

Today is a special day, if anyone from the CrossFit community wants to come and participate in today’s WOD you are more than welcome. 

Today we honor 19 men who tragically lost their lives 3 years ago fighting a fire in Yarnell, Arizona.  These men were a part of the Granite Mountain Hotshots firefighting team.  Today […]

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

WOD – June 29, 2016

If you think today looks easy, don’t worry, we have a good one coming tomorrow. Thursday will be the hero WOD Hotshots 19 in remembrance of the 19 Firefighters that lost their lives on June 30, 2013 fighting a fire in Yarnell, Arizona.


3 Rounds for Time:
15 Deadlifts (225/155)
15 Box Jump/Step Overs

Extra Work

Teams of 3
7 Minute for Max […]

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

WOD – June 28, 2016


A.) Take 15 Minutes to work up to a ‘heavy’ set of 3 Push Press

B.)1 Max Effort at 60-65% of Part A. 

*Focus on adding weight 5-10 lbs. at a time.  The goal is to accumulate as many perfect sets of 3 as you can.  If form is compromised, stop there and consider that your ‘heavy’ […]

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

WOD – June 27, 2016

Hope you all had a great weekend!


Week 4
20 rep Back Squat
*As these 20 reps begin to get heavier and more challenging, be smart and listen to your body.  Depending on how Week 3 went add 5-10 lbs. to your squats.  If you weren’t able to complete the weight last week in an unbroken set, pick […]

By |June 26th, 2016|WOD|0 Comments

WOD – June 24, 2016

In case you missed it, here is Ron’s story.
“Why I MidState – Ron”


4 Rounds for times:
500 Meter Row
30 Air Squats
12 Farmer Carry (10 Meters)
-Rest as needed between rounds-
*Added spice: Bear hug carry heavy bag or Dball


Deadlifts – 3 sets of 8
*Between each set of Deadlifts :45 sec Plank Hold

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

Why I MidState – Ron

We (Mitch and Cami) are fortunate enough to know  all of our members here at MidState on a personal level. We get to see and hear your successes  first hand. We are so proud of so many of you that we want to start sharing some of your successes with your fellow MidStaters. Thank you […]

By |June 23rd, 2016|Blog|1 Comment

WOD – June 23, 2016

Partner WOD

Partner Grace
30 Clean and Jerks (135/95)
*Clean and Jerk any style

Immediately followed by…

Partner Isabelle 
30 Snatches (135/95)
*Snatch any style

Extra Work

20 rep Back Squat. 70-75%

Extra Work (if you don’t want to squat)

4 Rounds
14 Cal Row
12 Burpees over Box
10 Cal Airdyne

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

WOD – June 22, 2016


3 Rounds not for time
:20-:30 second L Hang
10 Dips


For time:
50 Double Unders
25 Push Ups
40 Double Unders
20 Push Ups
30 Double Unders
15 Push Ups
20 Double Unders
10 Push Ups

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

WOD – June 21, 2016


Push Press
5×2 (Five sets of 2 reps) (2-2-2-2-2)


For Time:
50 Cal Row
50 Wall Balls (20/14)
50 STOH (135/95)
50 Box Step/Jump Ups
*17min Hard Cap

Don’t forget about RomWod. Today is a good day to get #swoleandflexy.

ICYMI: MidState tanks are in. Get them while they’re hot! 

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