WOD – September 1, 2016

Today we are going to play a little game, CrossFit Golf.  Here’s how to play…

The number of times you break the given amount of reps is your total score. (sets)
Par for each movement is in parentheses.
Rest as needed.
40 minute cap to complete the workout.
If there is a movement or weight […]

By |August 31st, 2016|WOD|1 Comment

WOD – August 31, 2016

If you haven’t popped into an M|Fit class yet, you are missing out.  We highly suggest you try it out while it is free!

Strength/Skill

Deadlift – 5×5
*45 second plank between sets

WOD

40-30-20-10
Thrusters (45/35)
Lunges 
*PLEASE respect the equipment and do not drop and empty bar.  We like our stuff and want it to last. 🙂 Thank you, guys!

Labor Day […]

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

WOD – August 30, 2016

Strength

Back Squat – 6×2 (2-2-2-2-2-2)

WOD

3 Rounds for Time:
75 Double Unders (150 Single Unders or :90 of max Double Unders)
400m Run
25 Pull Ups

Labor Day Schedule
Friday 9/2- Open regular hours
Saturday 9/3- Open gym from 8:30-10:00am.
Team WOD 10:00-11:00am (Bring a friend!)
Monday 9/5- As of right now the gym will be closed on Monday. If that changes we will […]

By |August 29th, 2016|WOD|1 Comment

WOD – August 29, 2016

Check out the M|Fit Page for more info!

Strength

Got to fill up that PR board!
Take 20 Minutes to establish a max – Hang Clean and Jerk

WOD

Open WOD 13.4

As many reps as possible in 7 minutes of….

3 Clean & Jerks, 135lbs/95lbs
3 Toes-to-bar
6 Clean & Jerks, 135lbs/95lbsz
6 Toes-to-bar
9 Clean & Jerks, 135lbs/95lbs
9 Toes-to-bar
12 Clean & Jerks, 135lbs/95lbs
12 Toes-to-bar
……etc.

*Keep […]

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

WOD – August 26, 2016

Just a friendly reminder during classes: if you are doing extra work please be courteous of the class in session. If you are unsure where you should get your extra-work-on, ask the coach and they will let you know the best place for you! Thank you for your cooperation in making MidState the place to be!

Strength

Bench […]

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

WOD – August 25, 2016

Partner WOD

800 Meter Run w. Wall Ball

100-75-50-25
Double Unders
60-50-40-30
Wall Balls (20/14)

400 Meter Run w. Wall Ball

* Solo people cut wall balls in half

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

WOD – August 24, 2016

Strength

10 Minute EMOM:
1 Clean and Jerk – any style

WOD

For time:
50/40 Calorie Row
30 Clean and Jerks (135/95) ~50% of strength
*Clean and Jerk any style

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

WOD – August 23, 2016

M|Fit Special – While supplies last, if you sign up for M|Fit before September you can choose a free MidState hat or shirt.

Strength

Strict Press – 5×5 
*add 5 to 10 lbs. from last week

WOD

“Tabata This!”

Tabata Row
-Rest 1 minute
Tabata Squat
-Rest 1 minute
Tabata Pull-Up
-Rest 1 minute
Tabata Push-Up
-Rest 1 minute
Tabata Sit-Up
*With larger classes groups will start in different stations. 

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

WOD – August 22, 2016

Family is a core value here at MidState and this picture perfectly represents that. This is three generations of the Leonardo family working out together and honoring the local heroes of the Run for the Fallen.  Thank you everyone who came out to the event!

Strength/Skill

Front Squats – 4 Sets of 8 reps

WOD

3 Rounds for time:
400 Meter Run
25 […]

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

WOD – August 19, 2016

Here is Dan modeling the new hats for us.

Strength

Bench Press – 5×5
*Keep grip as close to your Strict Press grip as possible.  Guys keep it around body weight, ladies shoot for 1/2 – 3/4 body weight.

WOD 

For time:
50 Cal Row
60 Wall Balls
70 Double Unders
*2 penalty Burpees every time WB is dropped before finishing 60 […]

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