WOD – September 29, 2017

4 sets against a 5-minute running clock, for max reps of: (4 sets of 5min ON/5 min Off)
Row 500 Meters
Immediately followed by as many rounds as possible of…
10 Kettlebell Swings (53/35)
20 Mountain Climbers
-Rest 5 minutes between sets.

*If you’re training with others, Partner A will race through 5 minutes, then rest while Partner B races through […]

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

WOD – September 28, 2017

3 sets of:
Alternating Reverse Lunges x 8-10 reps each leg
*1 Min plank after each set
3 Rounds for Time:
10 Front Squats (95/65)
12 Burpees Over the Bar
400 Meter Run
4 rounds for time of:
400 Meter Run
20 Double Unders
7 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
*20 Minute Cap

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

WOD – September 27, 2017

Check out our events page to get the details on our 3 year anniversary!
Push Press
*Rest 2 minutes between sets and use that time to prep for the conditioning workout.
3 rounds for time of:
10 Deadlifts (275/185 lbs)
15 DB Push Press (each arm)
30 Double-Unders
12 minutes of:
Row 250 Meters
25 Kettlebell Swings

By |September 26th, 2017|WOD|0 Comments

3 Year Anniversay

Hey MidState! We are excited to celebrate our 3 year anniversary with all of you!  Save the date Saturday, October 21st at 10 AM, we have a fun day planned.  In typical MidState fashion, we plan on kicking off the festivities with an awesome Hero WOD. We will enjoy food and each other’s company after […]

By |September 26th, 2017|Blog|0 Comments

WOD – September 26, 2017

Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep
*Build as you go, but make sure the focus is on proper technique and mechanics as you build.
EMOM x 10 Minutes:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar
Part I
4 sets of:
Romanian Deadlift x 8 reps
Rest as needed
Russian Step-Ups x 10 reps each leg
Rest as […]

By |September 25th, 2017|WOD|0 Comments

WOD – September 25, 2017

3 sets of:
Back Squat x 6-8 reps @ 3111
Rest 90 seconds
Single-Arm Dumbbell Row x 10 Reps
Rest 90 seconds
4 sets of 3-minute sprints of:
5 Push-Ups
10 Squats
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number […]

By |September 24th, 2017|WOD|1 Comment

WOD – September 22, 2017

As many of you know the Team Series has kicked off and there’s some fun WODs! If you plan on completing these workouts during a class be sure to arrange a judge ahead of time and more importantly… have fun!
Save the Date: October 21st – 3 year anniversary and EOD 133 WOD
Take 15 Minutes warming […]

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

WOD – September 21, 2017

As always guys, we ask that if you are doing extra work that you remain courteous to the class in session. This may mean using either the blue rig off to the side or going into the kids room. If you are doing a Team Series workout, please be aware of the class and ask a […]

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

WOD – September 20, 2017

Bulgarian Split Squats
4 Sets of 6-8 reps each leg
*If you are able to, perform at a tempo of 3111
With your partner in crime,

20 Minute AMRAP:
2k Row (Alternate every 250m)
100 Double Unders (Switch every 25 reps)
400 Meter Medball Run (run together)
For Time:
5 Rounds of Cindy
3 Rounds of Kelly
5 Rounds of Cindy

By |September 19th, 2017|WOD|0 Comments

WOD – September 19, 2017

3 sets not for time:
10 Chin Ups
:60 sec Planks
Three sets for max reps of:
60 seconds of Wall Balls
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Kettlebell Swing
60 seconds of Cal Row
Rest 60 seconds
For Time:
1,000 Meter Row
50 DB Thrusters
30 Low Bar Pull-ups


3 Rounds of:
1:00 Min Plank 
1:00 Min Wall Sit

By |September 18th, 2017|WOD|0 Comments