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WOD – November 16, 2018

Hey MidState, some of you have noticed the sign and basket for collecting donations for our fellow member Kat. She has been going through some medical hardships lately which required surgery. Lori and Sharon have started collecting donations to help the newlywed Kat and Travis through this tough time. As a bonus, Lori has pledged […]

By |November 15th, 2018|WOD|0 Comments

WOD – November 15, 2018

Partner Test
150 Calorie Assault Bike
*Switch Every 25 Calories
WOD
4 Rounds for reps
1 min Cal Row
1 min KB Swing
1 min Box Jump
1 min Double Unders
1 min Rest
*Work for 45-50 seconds then transition

By |November 14th, 2018|WOD|0 Comments

WOD – November 14, 2018

Strength/Skill
Bench Press – 3×10
WOD
3 rounds
Run 400 meters
21 Sumo Deadlift High Pulls (75/55)
12 Burpee over Bar 

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

WOD – November 13, 2018

Strength
EMOM x 7 min
3 TNG Power Snatch
WOD
For Time:
1,000 m Row
– Then –
4 Rounds:
15 Toes-2-Bar
15 Front Squats (95/65)
*15 min time cap

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

Veterans Day

First, and most importantly- Thank you to everyone who has served our country. Your bravery to lay down your life for Americas freedom demands a gratitude that we just don’t know how to express with words.

We hope everyone can join us tomorrow during our Open Gym hours from 8:30-11a. We will have some workout recommendations […]

By |November 11th, 2018|WOD|0 Comments

WOD – November 9, 2018

Strength/Skill
Strict Press
3-3-3-3-3
*Rest 2-3 Minutes after each set
Partner WOD
5,000 Meter Row
*Switch every 250 Meters. When switching, the partner coming into the row must complete 1 Wall Walk before starting their row

By |November 8th, 2018|WOD|0 Comments

WOD – November 8, 2018

WOD
20 Minute AMRAP:
12 Power Cleans (135/95)
21 Air Squats
400 Meter Run

 

By |November 7th, 2018|WOD|0 Comments

WOD – November 7, 2018

WOD
Part I
Tabata
Wall Balls
Box Jump
Burpees

*1 Round = 20sec of WB – 10sec rest/20sec of BJ – 10sec rest/20sec of Burp – 10sec rest. Complete 8 rounds
Part II
For time:
500 Meter Row
50 Double Unders
25 Push Ups
400 Meter Row
40 Double Unders
20 Push Ups
300 Meter Row
30 Double Unders
15 Push Ups
200 Meter Row
20 Double Unders
10 Push Ups
100 Meters
10 Double Unders
5 Push […]

By |November 6th, 2018|WOD|0 Comments

WOD – November 6, 2018

This Saturday there will be a group of us performing the EOD Memorial WOD. You’re all welcome to join!
Strength/Skill
Back Squats 5×5
70% of most recent 1RM
WOD
3 Rounds for time:
400 Meter Run
21 Plate Ground to Overhead (45/35)
12 Toes-2-Bar

By |November 5th, 2018|WOD|0 Comments

WOD – November 5, 2018

This Saturday there will be a group of us performing the EOD Memorial WOD. You’re all welcome to join! This WOD has a special place in our hearts so we still want to make it an annual occurrence, Veterans weekend seemed to be very fitting. 😉
Strength
3 Rounds straight through (rest after the round is complete)
20 […]

By |November 4th, 2018|WOD|0 Comments