WOD – July 18, 2017

Hey MidStaters. Our fellow crossfitters at CFM are hosting a competition next Saturday, July 22nd to raise money for our friends Josh and Tamara.  If you’re interested in signing up for the competition, come talk to us – we want to sponsor you! If you have questions about how to donate, let us know and […]

By |July 17th, 2017|WOD|0 Comments

WOD – July 17, 2017

WOD
5 Rounds for time:
400 Meter Run
7 Push Press (135/95)
14 Back Squats (135/95)
*Use one bar for both movements 
M|Fit
4 Rounds:
Minute 1 – Barbell Deadlifts
Minute 2 – Barbell Back Squats
Minute 3 – Barbell Strict Press
Minute 4 – Barbell Front Squats
*Rest 1 Minutes

By |July 16th, 2017|WOD|0 Comments

WOD – July 14, 2017

Hey MidStaters. Our fellow crossfitters at CFM are hosting a competition next Saturday, July 22nd to raise money for our friends Josh and Tamara.  If you’re interested in signing up for the competition, come talk to us – we want to sponsor you! If you have questions about how to donate, let us know and […]

By |July 13th, 2017|WOD|0 Comments

WOD – July 13, 2017

Tabata:
V-Ups
Plank Hold
WOD
For Time:
30 Alternating DB Snatch
30 Burpee
20 Alt DB Snatch
20 Burpee
10 Alt DB Snatch
10 Burpee
M|Fit
16 Minute AMRAP

100m Row
10 Dumbbell Power Cleans
10 Dumbbell Power Snatch
*Every round, increase the row by 100m

By |July 12th, 2017|WOD|0 Comments

WOD – July 12, 2017

Strength/Skill
10 Min EMOM: 3 Power Clean
WOD
5 Rounds for reps:
3 Min AMRAP:
6 Pull ups
6 Box Jumps (24″/20″)
*1 Minute Rest
M|Fit
5 Rounds for time:

Run 200m
15 Medicine Ball Cleans
10 Medicine Ball Sit-ups
5 Burpees

By |July 11th, 2017|WOD|2 Comments

WOD – July 11, 2017

Rowing Work:

3 x 500 Meter Row
*Rest 2 Minutes or until another rower is available 
WOD
3 Rounds for time:
40|30 Push Ups
20 Back Squats (135/95)
M|Fit
10 Minute EMOM (Heavy)
Minute 1 – 10 Right Arm Push Press + 5 Front Rack Walking Lunges
Minute 2 – 10 Left Arm Push Press + 5 Front Rack Walking Lunges
*Rest 2 Minutes

then

6 Minute EMOM
30s […]

By |July 10th, 2017|WOD|0 Comments

WOD – July 10, 2017

Skill Work
Single Leg Deadlift with Kettlebell 
WOD
5 Rounds:
1 Minute – Double Unders
30 Seconds Rest
1 Minute – Weighted Sit Ups
30 Seconds Rest
1 Minute – Single Leg Deadlift Right Leg
30 Seconds Rest
1 Minute – Single Leg Deadlift Left Leg
30 Seconds Rest
M|Fit
16 Minute AMRAP:
100m Row
10 Dumbbell Power Cleans
10 Dumbbell Power Snatch
*Every round, increase the row by 100m

By |July 9th, 2017|WOD|0 Comments

WOD – July 7, 2017

Accessory Work
Tabata
Abmat Sit ups
Plank Hold
WOD
5 Rounds for times:
200 Meter Run (Sprint!) 
30 Kettlebell Swings (70/53)
*Rest 1 Min after each round

Today we are looking to swing a KB slightly heavier then we usually do.  Let’s get out of our comfort zone a little bit. 🙂
M|Fit
15 MINUTE AMRAP

5-10-15-20-25-30 and so on…
Calorie Row
Kettlebell Swing
Sit-ups

By |July 6th, 2017|WOD|0 Comments

WOD – July 6, 2017

“A year ago today I made one of the best decisions in my life. I decided to start living a healthier lifestyle. I disliked gyms because I thought they were overrated (and I had no idea how to work the machines). As I was scrolling through instagram I found @midstatecrossfit . I decided to email them and […]

By |July 5th, 2017|WOD|2 Comments

WOD – July 5, 2017

Strength/Skill
10-8-6-4-2
Strict Press
WOD
10 Rounds for time:
100 Meter Farmer Carry
30 Double Unders
15 Walking Lunges
M|Fit
2 Rounds of:
3 Minute AMRAP
Max Calorie Row

3 Minute AMRAP
10 Dumbbell Bench Press
10 Dumbbell Front Rack Lunges

3 Minute EMOM
10 Sit-ups
*Plank remainder of minute

By |July 4th, 2017|WOD|0 Comments