WOD – September 19, 2016

Strength/Skill

Thrusters – 5×5
*Climb to a heavy set of 5 Thrusters

WOD

24 MINUTE EMOM:
1st Minute – 15|10 Thrusters (75/55)
2nd Minute -15/12 Calorie Row
3rd Minute – 50 Double Unders or 65 Single Unders
4th Minute – Rest

M|Fit

15 Minute EMOM
1st Minute – 40 Seconds of Max Shuttle Runs
2nd Minute – 25 Air Squats
3rd Minute – 10 Ring Rows/7 Pull […]

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

WOD – September 16, 2016

Strength/Skill

Deadlift – 5×4 @65%

WOD

Each station should be completed for time, record each time separately.  With the first three stations there is a 5 minute cap, at the final station work until deadlifts are completed.

0-5 minutes
800 Meter Run

5-10 minutes
60 Cal Row

10-15 minutes
40 Single Kb Front Squats

When the clock hits 15 min:
25 Deadlifts (Keep weight around […]

By |September 15th, 2016|WOD|0 Comments

WOD – September 15, 2016

Bro-WOD 

Grab a Bro and let’s WOD!  MidState is all about gender equality.  Don’t be afraid to Bro down, ladies.

For Time:

100 Cal Row
60 Toes-to-bar
50 Plate Ground to Overhead Burpees
40 Medball Sit-up Toss
30 Towel Grip Farmer Carry
800 M Team Run

*In larger classes some pairs will start on run and row second. 

M|Fit
Tabata Row for Max […]

By |September 14th, 2016|WOD|0 Comments

WOD – September 14, 2016

Strength/Skill

3 x 10 Dips (preferably ring dips)
*Between each set :20 – :30 sec L- Hang

WOD

For time:

10 Bar Muscle Up/C2B/PU
20 Box Jumps
30 Wall balls
40 Kb Swings
50 Double-Unders
40 Kb Swings
30 Wall balls
20 Box Jumps
10 BMU

M|Fit

Hope you’re ready to get sweaty!

Against a 3 minute clock complete:

10 Cal Row
20 Step Ups
10 Push ups
10 V-ups
-Rest 1 Minute (If you finish […]

By |September 13th, 2016|WOD|1 Comment

WOD – September 13, 2016

Strength/Skill

Take 15 Minutes to work up to a heavy – Power Clean + Push Jerk

*Not trying to find a 1RM here, just establishing what a good working weight is for today.  When you establish you “heavy” then complete 4 to 5 singles at that weight.

WOD

“Macho Man”
EMOM for as long as possible (15 Min Cap)
3 Power […]

By |September 12th, 2016|WOD|0 Comments

WOD – September 12, 2016

STRENGTH/SKILL

Every 2 Minutes for 12 Minutes: 3 Hi Hang Snatch

WOD

10 Minute AMRAP
10 Hang Power Snatch 95/65
10 Burpees Over Bar
200m Run

By |September 11th, 2016|WOD|0 Comments

WOD – September 9, 2016

Strength/Skill

800 Meter Run

Rest 90 Seconds

800 Meter Run

CrossFit & M|Fit

We’ll call this one, “A Taste of M|Fit.” 🙂

6 Minute AMRAP:

6 Shuttle Runs
6 KB Deadlifts 
6 Russian Swings
6 Goblet Squats
*Add 1 Rep each round to kettlebell movements

Rest 1 Minute then repeat AMRAP

By |September 8th, 2016|WOD|2 Comments

WOD – September 8, 2016

Strength:

Deadlift
10-8-6-4-2

*Weight should start lighter and gradually increase as rep scheme decreases. Do not be tempted to start too heavy, focus on moving well.

WOD:

For Time:
21-15-9
Toes – 2 Bar
Shoulder to Overhead  (115/75)
Step-ups (24/20)

M|Fit

10 Minute EMOM:
5 DB Thrusters
10 Box Jump/Step Up and Overs (20″)

By |September 7th, 2016|WOD|0 Comments

WOD – September 7, 2016

Strength

Strict Press
3 – 3 – 3
*these should be heavy. 😉 

WOD

6 Rounds 
1 Minute – Cal Row
1 Minute – Burpee
1 Minute – Double Under
1 Minute – Rest

M|Fit

12 Minute AMRAP:
10 Cal Row
20 One Arm KB Swings (10 right/10 left)
30 Double Unders or 50 Single Unders

By |September 6th, 2016|WOD|0 Comments

WOD – September 6, 2016

Strength/Skill

Front Squats – 4×6 

*Shoot for all sets to be completed at or above 75%

WOD

15 Minute AMRAP:

20 Wall Balls (20/14)

15 Power Cleans (155/105)

10 Strict HSPU

By |September 5th, 2016|WOD|0 Comments