WOD – September 1, 2017

Strength/Skill
Every 90 seconds for 6 sets:
2 Power Cleans + 1 Jerk
WOD
4 Rounds for times:
500 Meter Row
15 Toes-2-Bar
*Rest 1-2 Minutes
M|Fit
Every Minute on the Minute x 18

Dumbbell Thrusters
Shuttle Runs
Dumbbell Burpee OH
Shuttle Runs
Plank Rows
Shuttle Runs

By |August 31st, 2017|WOD|0 Comments

WOD – August 31, 2017

Skill Work
4 Rounds for completion:
:45 Second Side Plank ea. side
1 Min Wall Sit
Bent Over Barbell Row x 10 reps
WOD
15 Min AMRAP:
10 Air Squats
10 Kettlebell Deadlift
100 Meter Suitcase Carry(R)
10 Air Squat
10 Kettlebell Deadlift
100 Meter Suitcase Carry (L)
M|Fit
3 Rounds not for time:
Landmine Rotations x 10 Reps
Landmine Single Arm Press x 10 ea arm

Then,
2,000 Meter Row

By |August 30th, 2017|WOD|0 Comments

WOD – August 30, 2017

Stephan Gray Memorial Golf Tournament is Saturday, Sept. 23.  Check out the flyer if you are interested!

Strength/Skill
Push Press
10-8-6-4
WOD
4 Rounds for Time:
15 Kettlebell Swings (Heavy)
12 Hand Release Push Ups
9 Strict Pull Ups
M|Fit
“Tabata This!”

Tabata Bike
Rest 1 minute
Tabata Goblet Squat
Rest 1 minute
Tabata Jumping Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

By |August 29th, 2017|WOD|0 Comments

WOD – August 29, 2017

STRENGTH/SKILL
20 Min Working on the Snatch
3 Positions – Hi Hang Pull+Hang Pull+Snatch from Floor
WOD 
7 Minute AMRAP:
5 Box Jump/Steps
3 Snatch
M|FIT
5 ROUNDS FOR TIME:
10 Goblet Squats
100m Driveway Run
10 Knee Raise (T2B)
100m Driveway Run

By |August 28th, 2017|WOD|0 Comments

WOD – August 28, 2017

The Run for the Fallen crew! 

Today is projected to be hotter than blazes, we originally had a double-under and running WOD planned but decided to do a Strength/Accessory day instead. Don’t worry, the jump ropes will be back later in the week when it’s not so hot.
Strength/Accessory
Super Set – Warm up your movements then […]

By |August 27th, 2017|WOD|0 Comments

WOD – August 25, 2017

Strength/Skill
4 Sets of 10 Front Rack Lunges
*After each set complete 100′ Suitcase Carry 
WOD
5 Rounds:
30 Wall Balls
Run
*The distance you run is determined by the number of sets it takes to complete the 30 WB. 1 set is 100 Meters, 2 sets would be 200 Meters, 3 is 300 M,…etc. 
M|Fit
For Time:
60 Cal Bike
50 Air Squats
40 Sit Ups
30 […]

By |August 24th, 2017|WOD|0 Comments

WOD – August 24, 2017

Hey MidState, check your email!  If you missed it or didn’t receive it the first place to check is your spam if you still don’t have it come see us.
Skill Work
Tabata:
Leg lifts over Kettlebell
WOD
10 Minute Climb:
10 Push Ups
10 Kettlebell Swings
10 Double Unders
10 Push Ups
10 Kettlebell Swings
20 Double Unders
10 Push Ups
10 Kb Swing
30…
*Keep adding 10 Double Unders […]

By |August 23rd, 2017|WOD|0 Comments

WOD – August 23, 2017

Saturday, the gym will be closed for the Run for the Fallen. See you all there!
Strength/Skill
Power Clean – 15 Minutes to Establish a max
WOD
21-15-9
Power Clean (135/95)
Toe-2-Bar
M|Fit
5 Rounds for time:
Run 200m
15 Wall Balls
10 Medicine Ball Sit-ups
5 Burpees

By |August 22nd, 2017|WOD|0 Comments

WOD – August 22, 2017

Strength/Skill
Bench Press 5×5
WOD
For Time:
800m Run
50 Burpee Pull Ups
800m Run
M|Fit
Tabata:
Row
Bike
Ski

By |August 21st, 2017|WOD|0 Comments

WOD – August 21, 2017

Happy Monday, everyone! This Saturday the gym will be closed for the Run for the Fallen, see flyer on the whiteboard for more details.
Strength/Skill
Back Squats – 5×4
*2 Pause Squats and 2 regular Squats, pause for 2 seconds. 
WOD
14 MIN EMOM:
A) 14 Dumbbell Snatches (50/35)
B) 14 Box Jump/Step Overs (24/20)
M|Fit
3 Rounds for time:
30/20 Calorie Bike
15 Strict Press
30 […]

By |August 20th, 2017|WOD|0 Comments