WOD – December 29, 2017
We will be closed Monday, January 1st.
Strength/Skill
Strict Press – 5×5
WOD
With your best bud, alternate for 10 rounds:
250 M Row Sprint
10 Burpee Box Jump/Step Overs
M|Fit
Jump in on the above workouts!
We will be closed Monday, January 1st.
Strength/Skill
Strict Press – 5×5
WOD
With your best bud, alternate for 10 rounds:
250 M Row Sprint
10 Burpee Box Jump/Step Overs
M|Fit
Jump in on the above workouts!
Congrats Kat and Travis!
Strength/Skill
Tempo Front Squats
5 sets of 3 @ 3 sec descent and – 3 sec pause in the bottom.
WOD
4 Rounds for Time:
Run 400 meters
30 Wall Balls
M|Fit
1 Min on/1 Min Off for 6 Min
Jumping Lunges, Single Leg V-Ups, Jumping Air Squats
Then,
4 Rounds
200 Meters any style
21 Kettlebell Swings
15 Jumping Pull Ups
Regular schedule today, hope you all had safe travels and a great Christmas.
Strength/Skill
3 Rounds for quality:
3 Turkish Get Ups each arm
*Single Arm Rows 8 reps each arm
WOD
4 Rounds for Reps:
1 minute of Kettlebell Snatches
1 minute of Sit-ups
1 minute of Lunges
M|Fit
Strict Press (barbell) 3×10
Then,
4 Rounds
15 Cal Row
15 Burpees
15 Ring Rows
WOD
12 Days of MidState
1) 200m run or row
2) Chest to Bar Pull Ups
3) KB/DB Thrusters
4) Box Jump Overs
5) Push-ups/HSPU
6) Toes-to-Bar
7) KB Swings
8) Single Arm KB/DB Snatch (4 each arm)
9) Jumping Air Squats
10) Walking Lunges Plate Overhead
11) Dips
12) Burpee Plate Ground to Overhead
Like the song the “12 Days of Christmas,” complete each exercise in ascending order […]
Today we are going to have a little fun. If you saw our Instagram Story you know where this workout comes from. Long story short, we did this yesterday at open gym and wanted everyone to take part!
Strength/Skill
15 Minutes to establish a heavy Clean
*Any style, squat or power.
WOD
For Time:
15-12-9
Deadlifts – Same weight at heaviest Clean
Burpees
Dover […]
Strength/Skill
KB Warm Up:
3 Rounds of:
10 Crush grip rows
5 Crush Grip Anyhows
3 Crush Grip Kang Squats
Every 2 Minutes for 14 Minutes
7 Double KB Front Squat
100ft Farmers Walk (Rowers to Wall and back)
Rowing WOD
2 Rounds:
250 Meter Row for time
-Rest as needed or until rower is open
500 Meter Row for time
-Rest as needed or until rower is open
M|Fit
Every […]
Strength/Skill
Push Press 5×5
WOD
4 Rounds for time:
8 Push Jerks (95/65)
10 Back Squats (same bar)
12 Burpees Over Bar
M|Fit
Dumbell Bench Press – 3×10
then,
3 Rounds of:
10 DB Plank Rows
10 DB Burpee Presses (devil press)
10 DB Front Squats
WOD
Annie
50-40-30-20-10
Double Unders
Abmat Sit Ups
Strength/Skill
3 Sets of
10 Strict Pull Ups (scale up or down as needed)
10 Dips
Today is the White Elephant Exchange!
Friday Funday
Take 10-15 Min to warm up your barbell movements.
With a partner,
For Time
400 Meter run together
40 Wall Balls (20/14 lb)
40 Hang Power Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (53/35)
40 Toes-to-Bar
40 Air Squats
40 Hang Power Snatches (95/65 lb)
40 Mountain Climbers
40 Sit-Ups
40 Burpees
400 Meter […]
Strength/Skill
Deadlift 10-8-6-4-2 reps
*Rest 2 minutes between sets. Challenging but not maximal double.
Then,
3 Rounds, Not for Time:
10 Strict Toes to Bar/Knee Tucks
20 Romanian Deadlifts (45/35)
30 Russian Twists
40 second Hollow Body Hold
M|Fit
5 Sets of Standing Upright Rows x 10 reps
Tabata
Jump Rope
Abmat Sit ups