WOD – February 1, 2018

Strength/Skill
Establish a max of the following complex:
3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead
WOD
10 Minute AMRAP:
15 Deadlifts (165/105)
15 Step Ups (24/20)
40 Double Unders

By |January 31st, 2018|WOD|2 Comments

WOD – January 31, 2018

Want to participate in the MidState Games but don’t have a partner? Don’t worry! On the whiteboard, we have a “Free Agents” sign up where we can find someone for you.
Strength/Skill
3 Sets of:
10 Single Arm Rows Right
45 Second Side Plank Right
10 Single Arm Rows Left
45 Second Side Plank Left
*Rest as needed between movements 
WOD
5 Minute AMRAP:
2 Kettlebell Swings 
10 […]

By |January 30th, 2018|WOD|4 Comments

WOD – January 30, 2018

We are getting a lot of questions about the MidState Games, we love it! There will be a blog post later in the week with the full details but here is the quick and skinny. The MidState Games are a fun in-house competition we put on for our members. It is a partner competition and […]

By |January 29th, 2018|WOD|7 Comments

WOD – January 29, 2018

Last week of the pre orders, get them in!
Strength/Skill
Bench Press 5×5
WOD
Here’s a fun test,

Every 2 min for as long as possible. Cap 30 min.
Run 100 Meter
10 Thrusters (75/55)
M|Fit
5 Rounds for time of:
400 Meters any style
20 Kettlebell Swings
20 Jumping Pull-ups

By |January 28th, 2018|WOD|0 Comments

WOD – January 26, 2018

Skill Work
Today we are going to take 20 Minutes to work on the Snatch
*Goal of today isn’t necessarily to lift heavy, its to walk away better at the movement than when you walked in. 
WOD
For separate times:
50 – Cal Row
1 Min Rest
30 – Toes to Bar
1 Min Rest
10 – Snatches (Squat)
*Scale to power snatch + OHS if […]

By |January 25th, 2018|WOD|1 Comment

WOD – January 25, 2018

Strength/Skill

3 rounds w/:30 second transitions

1 Minute Plate Hold OH

1 Minute Gun Walk

1 Minute Should Touches (plank, wall walk, handstand)

 

Tabata

Jumping Lunges

Plate Jumps

 

7 Minute AMRAP

10 Push-ups

10 L-Sit Leg Lifts

10 Air Squats

By |January 24th, 2018|WOD|1 Comment

WOD – January 24, 2018

Strength/Skill
3 Sets of 10 Strict Pull Ups
*1 Minute Plank after each set

**If you’re more advanced and can perform more than 10 PU, do your 10 strict reps then without coming off the bar perform max kipping pull-ups.
WOD
“Boat Race”

3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

Score is total time, including rest, to […]

By |January 23rd, 2018|WOD|3 Comments

WOD – January 23, 2018

Strength/Skill
Every 90 Seconds for 7 sets
Set 1 – 7 Front Squats 
Set 2 – 6 FS
Set 3 – 5 FS
Set 4 – 4 FS
Set 5…
Set 6…
Set 7…
*Climb over the sets to a heavy single
WOD
5 Rounds for Reps 1 min stations
Double-Unders 
Kettlebell Swing
Wall Ball
Rest 
M|Fit
5 Rounds for Reps 1 min stations
Double-Unders 
Kettlebell Swing
Wall Ball
Rest 

By |January 22nd, 2018|WOD|0 Comments

WOD – January 22, 2017

Strength/Skill
3 Sets for Quality:
8-10 Single Arm Landmine Press (each arm)
10-12 Single Arm Rows (each arm)

WOD
21-15-9 reps for time of:
Push Presses
Power Cleans
Men: 135 lb.
Women: 95 lb
M|Fit
Take 5-10 Minutes warming up each barbell movement for today’s WOD’s

21-15-9
Deadlifts
Push Ups

Then,

21-15-9
Power Cleans
Dips

By |January 21st, 2018|WOD|3 Comments

WOD – January 19, 2018

Strength/Skill
Tabata 
Russian Twists
Plank Shoulder Touches

Then,

3 Rounds:
1 Minute – Suitcase Carry Right
1 Minute – Suitcase Carry Left
WOD
18.Zero

21-15-9
DB Snatch
Burpees over DB
M|Fit
We’d like you guys to participate in today’s workout.

By |January 18th, 2018|WOD|1 Comment