WOD – December 28, 2018

WOD

With a partner complete the following AMRAPs

10 Minute AMRAP: 200 Double Unders 100 Wall Balls

-2 min rest

10 Min AMRAP: 30 Power Cleans (95/65) 40 Burpees Over Bar

-2 min rest

10 Min AMRAP: 30 Back Squats *from floor (95/65) 40 Abmat Sit-ups

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

WOD – December 27, 2018

With a Partner

45 Minute ClockMax Meters- rotating every 250|200 M*Cap at 10,000 M

Extra Credit:

3 Rounds::45 Reverse Lunges + Curl (Lunge backwards then perform curl in the bottom position):15 rest:45 Heavy single arm rows (each arm- this part will take 2 min in total):15 Rest

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

WOD – December 26, 2019

Regular schedule today, while we have your attention we’d like to chat a minute about programming. Some of you have noticed that last weeks workouts were getting longer or “more intense”. A good program strives, or should at least try to hit all waves of intensity and stresses. Even though some of those workouts […]

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

WOD – December 21, 2018

WOD

12 Days of MidState

1) 200m run or row2) Chest to Bar Pull Ups3) KB/DB Hang Power Cleans4) Box Jump Overs5) Push-ups/HSPU6) Toes-to-Bar7) KB Swings8) Single Arm KB/DB Snatch (4 each arm)9) Jumping Air Squats10) Walking Lunges With Plate11) Dips12) Burpee Plate Ground to Overhead

Like the song the “12 Days of Christmas,” complete each exercise in […]

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

WOD – December 20, 2018

These are written on the board but in the case that it was missed…

Friday is our White Elephant party at 6pm *$10 Limit and BSBIYW (bring some beverages if you want) Since both Christmas and New Years fall on a Tuesday we’ll have the same schedule for both, AM Open Gym for the Eve’s & Closed […]

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

WOD – December 19, 2018

Guys, the new order of swag was gone as fast as it arrived. There are some left but it’s slim pickin’, we’ll be ordering more so just hang tight! We’ll start a pre-order and once we have enough we’ll get it ordered! 

Pre-WOD

Take 10-15 Minutes to warm up Power Snatch

WOD

4 Rounds of: 

4 Minutes to complete the […]

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

WOD – December 18, 2018

Hey FitFam! Don’t forget, this Friday is our annual White Elephant gift party. *$10 limit for gifts. We will start at 6:00pm, if you were planning on working out at 5:30pm we will have an open gym for that hour. (But we hope you’ll have some hot chocolate or a drink with us instead!) Bring […]

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

WOD – December 17, 2018

Hey FitFam! Don’t forget, this Friday is our annual White Elephant gift party. *$10 limit for gifts. We will start at 6:00pm, if you were planning on working out at 5:30pm we will have an open gym for that hour. (But we hope you’ll have some hot chocolate or a drink with us instead!) 

Strength 

Back Squats […]

By |December 16th, 2018|WOD|0 Comments

WOD – December 14, 2018

Saturday Schedule: Open Gym 8:30-10:00 NO SATURDAY TEAM WOD. Feel free to bring a friend to open gym! Don’t forget about our 12 Days of Christmas passes! 

WOD

21 Minite EMOM:15 V-Ups12 Renegade Rows 10 Pull Ups

On the renegade rows, R+L=2

By |December 13th, 2018|WOD|0 Comments

WOD – December 13, 2018

Strength

4 Rounds for completion45 Sec Side Plank (each side)12-15 DB Bench Press

WOD

For Time:2,000 Meter Row

By |December 12th, 2018|WOD|0 Comments