WOD – October 1, 2018

Today makes 4 years of MidState business! Stay tuned for times and details for our celebration.

Strength
With a partner flow through the following strength work.

10-8-6-4-2
DB strict press (both arms same time)
Bench Press 95/65
Dip

*All sets and reps should be done unbroken
WOD
5 sets
1 Minute Row Sprints

By |September 30th, 2018|WOD|0 Comments

WOD – September 28, 2018

Strength/Skill
Today we’re going to have a little fun and hit this complex from the Team Series! 

Deadlift + Hang Clean + Hang Clean and Jerk


WOD
For time:
30 Toes to bar
40 Alternating DB Snatched
30 Toes to bar

 

By |September 27th, 2018|WOD|0 Comments

WOD – September 27, 2018

WOD
8 Rounds 
200 Meter Run
11 Box Jump/step Over
After Party
5 Rounds 
1 Min Plank
45-60sec Bar Hang

By |September 26th, 2018|WOD|0 Comments

WOD – September 26, 2018

Strength/Skill
3 Sets 
10 Shoulder Touches (Feet on box do 20 reps)
8 Single arm rows each arm (heavy)
6 Curls Straight Bar
WOD
3 Rounds for time:
500 Meter Row 
40 Wall Balls
*Every stop in wall balls is a 3 Burpee penalty. You must complete the 3 burpees before starting WB again.

By |September 25th, 2018|WOD|0 Comments

WOD – September 25, 2018

Strength
Back Squat – 5×5
*Work up to a Heavy 5 reps. Take note of this weight! 
WOD
For time:
21-15-9
Pull ups 
Push Ups
*400 Meter Run after each round

By |September 24th, 2018|WOD|0 Comments

WOD – September 24, 2018

Strength
Strict Press 7×1
*heavy singles
WOD
For Time:

100 Double Unders
-Then

4 Rounds
20 Kb Snatch
20 Weighted walking lunges

-Then
100 Double Unders

By |September 23rd, 2018|WOD|0 Comments

WOD – September 21, 2018

This Saturday we will be open for team WOD 10am-11am. If you are planning on doing team series workouts please plan accordingly and check with the coach. 
Part I
100 Kb Swings for time

*every time you stop, 6 Burpees 
Part II
Complete as many rounds as possible in 15 Minutes:

10 strict knees-to-elbows

3 wall walks

By |September 20th, 2018|WOD|0 Comments

WOD – September 20, 2018

Reminder: No CrossFit Kids today. 
WOD
Guys, don’t be intimidated by these numbers. Everything is split between you and your partner! 

Teams of 2
150 Thrusters (95/65)
800 Meter Run (together)

By |September 19th, 2018|WOD|0 Comments

WOD – September 19, 2018

ANNOUNCEMENT: CrossFit Kids will be canceled Thursday, Sept 20th. Coach Cami will be scheduling a make up day, stay tuned.
Strength/Skill
Db/Kb Bench Press 5×8
*1min Straight Arm Plank after each set
WOD
2 Rounds for time (21 Min Cap)
For Time:
20/15 Cal. Row
50 Double Unders
20/15 Cal. AB
50 Double Unders
20/15 Cal. Row
50 Double Unders
20/15 Cal. AB
50 Double Unders

– Rest 1 Min […]

By |September 18th, 2018|WOD|0 Comments

WOD – September 18, 2018

ANNOUNCEMENT: CrossFit Kids will be cancelled Thursday Sept 20th. Coach Cami will be scheduling a make up day, stay tuned.
Strength/Skill
5 Sets for Completion
3 Deadlifts (heavy)
2 Front Squats (heavy)
10 Cal Assault Bike
WOD
8 Minute AMRAP:
10 Right Arm KB Push Press (53/35)
10 Left Arm KB Push Press
12 Toes-2-Bar

By |September 17th, 2018|WOD|0 Comments