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WOD – February 20, 2019

If you haven’t yet, sign up for The Open! If you are wondering what it is- follow this link: The Open

Strength/Skill

Back Squat 2 Sets: 10-7-3-1*For sets 10-7-3-1 round, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 […]

By |February 19th, 2019|WOD|0 Comments

WOD – February 19, 2019

If you haven’t yet, sign up for The Open! If you are wondering what it is- follow this link: The Open

Strength/Skill

3 Sets:100 Meter Farmer Carry 12 Plank DB Rows

WOD

For time:8 Chest to Bar (Pull Ups)8 Dips (Push Ups)400 Meter Run10 Chest to Bar10 Dips400 Meter Run12 Chest to Bar12 Dips400 Meter Run

By |February 18th, 2019|WOD|1 Comment

Presidents’ Day

Open Gym from 8:30 – 11:30

We had a TON of fun this MidState Games! Please send us or tag us in pictures/videos, we’d love to see it all. Happy Presidents‘ Day, regular schedule will pick up on Tuesday.

By |February 17th, 2019|WOD|0 Comments

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