WOD – September 30, 2016

Don’t forget to get your tickets for our raffle!!

Strength/Skill

Strict Press – 5×3

WOD

10-8-6-4-2
Shoulder to Overhead (135/95)
100-80-60-40-20
Double Unders

M|Fit

4 Rounds:
500 Meter Row 
1 Minute Active Rest

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

WOD – September 29, 2016

October 22nd is our Anniversary Party!  If you want your EOD 131 Hero WOD shirts for that workout, please register at minimum 2 weeks before. (by the end of this week!)

Register here: Join the MidState Team!

Strength/Skill

Deadlift

Suggested Warm Up
1×10 BB
1×5 35%
1×5 50%
1×5 60%
1×5 70%

Working Sets
1×5 75%
1×3 85%
1×1+ 95%

Partner WOD

For Time:
400 M Farmer Carry
50 Kettlebell Swings
50 Kettlebell […]

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

WOD – September 28, 2016

October 22nd is our Anniversary Party!  If you want your EOD 131 Hero WOD shirts for that workout, please register at minimum 2 weeks before. (by the end of this week!)

Register here: Join the MidState Team!

Strength/Skill

Take 15 minutes to work on – 3 rep Hang Power Clean 

*Today we are working on barbell cycling, performing a given […]

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

WOD – September 27, 2016

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is […]

By |September 26th, 2016|WOD|1 Comment

WOD – September 26, 2016

Don’t forget to register with our team for the EOD 131: Join the MidState Team!

Strength

Front Squats – 4×8
*Today’s focus is not on weight, it is tempting we know, but make all reps of each set perfect.

WOD

4 Rounds for Reps
1 Minute: Wall Balls (20/14)
1 Minute: Box Jumps/Step Ups (24″/20″)
1 Minute: Toes-2-bar

M|Fit

7 Rounds:
20|15 Kettlebell Swings
100 Meter Run
:30 second rest

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

WOD – September 23, 2016

Community Event: 2 Year Anniversary Party and EOD 131 Hero WOD

Strength

Push Jerks – 5×3
*Barbell should come from the floor, no racks or blocks. Sets should proceed as follows: 1 Power Clean + 3 Push Jerks.

WOD

15 Minute AMRAP:
7 Power Clean
7 Burpees over the bar
400 Meter Run

M|Fit

13 Minute AMRAP:
4 Step Ups
4 DB Press
4 V-ups
*Add 2 reps each round

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

WOD- September 22, 2016

Community Event: 2 Year Anniversary Party and EOD 131 Hero WOD

WOD:

This week is another opportunity to Bro-WOD. Grab your favorite workout partner bro or lady-bro and lets celebrate that it’s almost Friday!

For Time:
100 Partner Wallballs *see demo video here
50 Handstand Pushups/Push-ups *while partner holds a handstand/plank hold.
50 Toes to Bar while partner hangs from pullup bar.

–Break up reps however needed on HSPU […]

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

Community Event: 2 Year Anniversary Party and EOD 131 Hero WOD

Hey MidState! We are excited to celebrate our 2 year anniversary with all of you!  Save the date Saturday, October 22nd because we have a fun day planned.  In typical MidState fashion we plan on kicking off the festivities with an awesome Hero WOD. We will be BBQing so don’t forget to bring your appetite! […]

By |September 21st, 2016|Blog|0 Comments

WOD – September 21, 2016

Strength/Skill

Back Squat – 3×10
*Today’s focus is not on weight, it is tempting we know, but try and focus on making all reps of each set perfect.  Take one full breath between each set. 

WOD

10 Minute AMRAP:
9 Deadlifts 
18 OH Lunges w. Medball
200 Meter Run w. Medball

M|Fit

20-18-16-14-12-10
DB Snatch
*40 Double unders after each set or 60 singles

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

WOD – September 20, 2016

Be sure to hydrate and stretch, this week is supposed to be hot. 🙁

Strength/Skill

Bench Press 5×5 (Bodyweight to ½ -¾ Bodyweight)
*Keep grip around where you would perform a Strict Press

WOD

3 Rounds for time:
20 Weighted Abmat Sit ups
20 Box Jumps/Step Ups (24/20)
20 Burpee Pull ups

M|Fit

If you’re like us and love MidState, then you have probably told […]

By |September 19th, 2016|WOD|0 Comments