WOD – February 15, 2019

Here’s the tentative rundown for SaturdayDoors open- 8:15 amCheck in and heat sign up- 8:15 amEvent Overviews- 8:50amHeat 1 of Event 1- 9:00am

Event 16 Minute Clock Max Calorie Assault Bike 15 Burpee Box Jump/Step Over Event 2 5 Minute Clock 2 Rep Max Hang Clean Event 3For Time: 100 Calorie Row 50 Toes-2-Bar 100 Double […]

By |February 14th, 2019|WOD|0 Comments

WOD – February 14, 2019

Special Boo Thang WOD

3 Rounds for reps: 2 Minutes Max Cal Row 2 Minutes Max Box Jump/step 2 Minutes Max DB Power Clean (50s/35s) 2 Minutes Max Double Unders 2 Minutes Max Wall ball (20/14) 1 Minute Rest

The last and final MidState Games WOD is….

Event 1 6 Minute Clock Max Calorie Assault Bike 15 Burpee […]

By |February 13th, 2019|WOD|0 Comments

WOD – February 13, 2019

MidState Games EventsEvent 1 TBAEvent 25 Minute Clock2 Rep Max Hang CleanEvent 3For Time:100 Cal Row50 Toes-2-bar100 Double Unders50 Deadlifts (155/105)100 Wall Balls (20/14)*12 Min CapFloater2 Minute ClockMax Distance Ski

Strength

Back Squat – 5×1*Climb to a heavy singleDeadlift – 5×1*Climb to a heavy single20 Minute Cap for each movement

After Party

3-4 Rounds6 Lunges on Right Leg + […]

By |February 12th, 2019|WOD|0 Comments

WOD – February 12, 2019

A couple workouts for the MidState GamesEvent 1TBAEvent 25 Minute Clock:2 Rep Max Hang Clean- any styleEvent 3TBAFloater2 Minutes:Ski for Max Meters

Strength/Skill

3 Rounds:10 Strict Press100 M Mixed Carry (KB in Front Rack + KB in Farmer Carry)*Switch Sides halfway through

WOD

For Quality of Movement1 Wall Walks10 Strict Pull-ups2 Wall Walks10 Strict Pull-ups3 Wall Walks10 Strict Pull-ups4 Wall Walks10 […]

By |February 11th, 2019|WOD|0 Comments

WOD – February 11, 2019

We hope you are as excited about the MidState Games as we are. We can’t believe this is our 4th games! We want to encourage everyone from all experience levels to join in on the fun, you’ll be kicking yourself if you don’t. We don’t want to spill the beans just yet as for what […]

By |February 10th, 2019|WOD|1 Comment

WOD – February 8, 2019

Guys, find a partner and sign up for the MidState Games. You won’t regret it.

Part I

12:00 Minute Alternating EMOMMinute 1: Max Reps Double UndersMinute 2: 10 Hollow RocksMinute 3: 45 Sec DxKB Front Rack Hold (53/35)Minute 4: Rest

Part II

3 Sets:Weighted 400 Meter Run (Sandbag or Wallball)*If its raining, 3 sets of 400 Meter Row

By |February 7th, 2019|WOD|0 Comments

WOD – February 7, 2019

WOD

For Time: 10 Kettlebell Swings 15 Burpee Box Jump Overs 20 Kettlebell Swings 15 Burpee Box Jump Overs 30 Kettlebell Swings 15 Burpee Box Jump Overs 40 Kettlebell Swings 15 Burpee Box Jump Overs 50 Kettlebell Swings 15 Burpee Box Jump Overs

Optional Post WOD work

Extra Credit Posterior Finisher 3 x […]

By |February 6th, 2019|WOD|1 Comment

WOD – February 6, 2019

STRENGTH

3×10 Tempo Back Squats *3-5 Second Negative and fast ascent.

WOD

4 Rounds for time: 50 Air Squats 15 Toes-2-Bar 8/6/4/2 Power Cleans

*Power Cleans ascend in weight and descend in reps each round. Round 1 is 8 Cleans, round 2 is 6 cleans…

By |February 5th, 2019|WOD|2 Comments

WOD – February 5, 2019

Strength/Skill

Every 90 seconds for 12 min2 Snatch Pulls + 1 Power Snatch

WOD

21 Minute Alternating EMOM:1 Min: 10 Bench Press1 Min: 100’ Farmer Carry 1 Min: Rest*10 unbroken reps for the bench press, pick a weight you can stay unbroken with.

By |February 4th, 2019|WOD|1 Comment

WOD – February 4, 2019

Strength

A little heads up on today’s strength, DxKB is shorthand for Double Kettlebell.

3 Sets of:10 Tempo DxKB Push Press (3 Second Negative)10 Skull Crushers (preferably with KBs)Rest 2-3 Minutes

WOD

For Time:2,000 Meter Row*Compare to December 12, 2018

By |February 3rd, 2019|WOD|1 Comment