WOD – December 1, 2017

Accessory Work
3 Rounds for Quality
45 second Plank Hold (each side)
45second-1min Wall Sit
WOD
3 Rounds for time:
100 Meter Walking Lunge (around the parking lot)
200 Meter Row
1 Sled Push (Down and Back)
*The distance of the sled push will be from one palm tree to the other and back

 

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

WOD – November 30, 2017

WOD
“Coffland”
Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
800-m Run|Row- depends on class due to darkness. 
30 push-ups
*Post time to comments.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised […]

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

WOD – November 29, 2017

WOD
Fran
21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups

“The happiest excitement in life is to be convinced that one is
fighting for all one is worth on behalf of some clearly seen and deeply
felt good.”
-Ruth Benedict
(1887-1948, American Anthropologist)
After Party
Tabata- 
KB Swings
Sit Ups

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

WOD – November 28, 2017

This is the final week of this progression, next week we’ll be altering the structure. 🙂
WOD
Back Squat (final week of this progression)
5-5-3-2-2
*Rest 2:00 min between sets

Then, take 60% of heaviest 2 reps and perform…

2 x 10 reps (5-10 lbs heavier than last week)
*Rest as needed between your sets of 10
Interval afterparty
3 Rounds of 3 Min:
500 Meter […]

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

WOD – November 27, 2017

Strength/Skill
Deadlift – 5×3
WOD
Every Minute on the Minute for 18 Minutes
10-12 Burpees
20 Double Unders + 8 Toes to Bar
10-12 Sumo Deadlift High Pull (75/55)
*Scale appropriately to finish work no later than :45 Seconds
M|Fit
5 Rounds:
3 Min Rounds
500 Meter Row
Max Push Ups with the remaining time.
*1 Min rest after each round 

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

WOD – November 22, 2017

Hey MidState fam!

We wanted to take this opportunity to say thank you. We are so thankful for all of you, and we are so blessed you are a part of our family. The MidState community has grown to be a place that we feel so blessed raise our family in. Keep up the hard work and […]

By |November 21st, 2017|WOD|2 Comments

WOD – November 21, 2017

Thanksgiving Schedule:
Monday & Tuesday – Regular Schedule
Wednesday – No PM M|Fit class, come to CrossFit classes
Thursday – Closed
Friday – Open gym 9-11am
Strength/Skill
Back Squat
5-5-3-2-2
*Rest 2:00 min between sets

Then, take 60%-65% of heaviest 2 reps and perform…
2 x 10 reps (shooting for 5-10 lbs heavier than last week)
*Rest as needed between your sets of 10
WOD
Tabata
Hollow Body Hold
Plank […]

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

WOD – November 20, 2017

Thanksgiving Schedule:
Monday & Tuesday – Regular Schedule
Wednesday – No PM M|Fit class, come to CrossFit classes
Thursday – Closed
Friday – Open gym 9-11am
Strength/Skill
Take 15 Min to Establish a single heavy Overhead Squat
WOD
For time 
20 Overhead Squat (95/65)
20 Chest to Bar Pull-ups 
15 Overhead Squat
15 Chest to Bar Pull-ups

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

WOD – November 17, 2017

Saturday we will be meeting at 8:15am (as long as weather is clear) to run the Bear Creek Path, starting at Bear Creek Galleria. There will be no Team WOD or Open gym.
Fun Friday
Deadlift – 5×5 
*10 Turkish Sit Ups (5 each arm) after each DL set.

Note: For variation of pulling, you can mix in some […]

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

WOD – November 16, 2017

Strength: 

5×5
Push Press 

WOD: 

2x 1,000m Row
*Rest as needed between sets

By |November 15th, 2017|WOD|0 Comments