WOD – December 15, 2016

Test

1,ooo m Row For Time

WOD

20 minute EMOM
1 Power Clean
5 Toes-2-Bar
*Climb in weight

M|Fit

From 0 – 5:00
1,000 Meter Row

From 5:00 – 10:00
4 Rounds of:
35 Double Unders or 50 Single Unders
20 Air Squats

From 10:00 – 15:00
5 Rounds of:
15 Dumbbell Strict Press
15 V-ups

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

WOD – December 14, 2016

December 22nd will be our annual White Elephant gift exchange.  Bring your gifts and we’ll see you there!
2nd Annual MidState Games – Saturday, January 21.

Strength/Skill

3×10 Lunges

WOD

3 Rounds for time:
15 Kettlebell Cleans L arm (53/35)
10 Burpees Over the Box (24/20)
15 Kettlebell Cleans R arm
10 Burpees Over the Box 

M|Fit

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 […]

By |December 13th, 2016|WOD|0 Comments

WOD – December 13, 2016

Hey everyone, be sure to check your emails!  We sent out a little something for you, something we think you will enjoy.  Sometimes, because we’re a business, we get kicked to your spam so be sure to check there.  If we aren’t in either of those places please check with Mitch or Cami and we’ll […]

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

WOD – December 12, 2016

December 22nd will be our annual White Elephant gift exchange.  Bring your gifts and we’ll see you there!

Strength/Skill

Push Press – 3×5

WOD

3 Rounds for time:
500 Meter Row
15 Pull Ups
50 Air Squats
15 Push Ups

M|Fit 

3×10 Deadlifts

3 Rounds for time:
22 Wall Balls
22 Kettlebell Swings
22 Sit Ups

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

WOD – December 9, 2016

Strength/Skill

Bench Press – 5×5
*80-90% of 5RM 

WOD

25-20-15-10-5
Knees to Elbow
45-35-25-15-5
Kettlebell Swings (53/35)

M|Fit

8 Minute Clock – Accumulate as much time with plate locked out overhead

5 Rounds for time:
10 Vertical jumps 
20 Mountain Climbers
30 Lunges

 

By |December 8th, 2016|WOD|0 Comments

WOD – December 8, 2016

Partner WOD

6 Rounds for Reps
6 Minute AMRAP:
800 Meter Relay
Max Effort Reps

Max Effort Movements:
Rounds 1&4 – Double Unders
Rounds 2&5 – Partner Sit Ups
Rounds 3&6 – Bear Crawls

M|Fit

Round 1:
400m Run
:60 sec ME DU

Round 2:
400m Run
:60 sec ME Sit Ups

Round 3:
400m Run
:60 sec ME […]

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

WOD – December 7, 2016

Strength/Skill

Back Squat – 5×5
*80-90% of 5RM from last Monday

WOD

3 Rounds for time:
10 Power Clean and Jerks (135/95)
500 Meter Row (.3 Bike)

M|Fit

3×10 Double KB Deadlifts 

15 Minute AMRAP:
15 Wall Balls
20 Step Ups
25 Kb Swings 

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

WOD – December 6, 2016

Strength/Skill

3 Sets not for time:
6 Turkish Get Ups (3 ea. arm)
10 Kb Rows

WOD

“G.I. Jane”
100 Burpee Pull Ups
*Rx+ throw on a weight vest

M|Fit

5 Rounds of “Rolfing”

4 Rounds:
15 Double Kb Lunges
15 Box Dips
15 Pike Leg Raises
15 Ring Rows
15 Goblet Squats
:30 Second rest

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

WOD – December 5, 2016

Strength/Skill

Deadlift – 5×5
*80-90% of 5 RM

WOD

For Time:
50 Wall Balls (20/14)
50 Box Jumps/Step Ups (24/20)
400 Meter Run 

M|Fit

18 Minute EMOM:
1st Minute – 50 Double Unders
2nd Minute – 15/10 DB Curl to Press
3rd Minute – 15/12 Cal Row

By |December 4th, 2016|WOD|0 Comments

WOD – December 2, 2016

Strength/Skill

Part I.)
Take 20 Minutes to climb to a heavy set of 15 Deadlifts.  
*This should be a medium load and each rep should be perfect, we can’t stress that enough.  The intention of programming a higher rep day is to keep weight at something you can move safely and efficiently.   This will also serve […]

By |December 1st, 2016|WOD|0 Comments