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Open Workout 19.3

If you’re not in the Open

10 Minute AMRAP:200 Ft DB Overhead Lunge50 Weighted Step Ups50 Strict HSPU/Hand Release Push-ups (be smart)200 Ft Bear Crawl/Seal Walk *use carpet sliders on blue gymnastics pad

VARIATIONS (If you’re in the Open)

Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54) *Men […]

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

WOD – March 7, 2019


Strict Press – 5×5 *Keep it light and make it right!


Partition this however you wish but by the end all reps must be completed. 100 Kettlebell Swings200 Double Unders

By |March 6th, 2019|WOD|0 Comments

WOD – March 6, 2019

Warm Up

-Grab a partner and take about 15 Minutes to work on your Deadlift and climb to the weight you’ll be using for the WOD. Even though this weight might not be something you’d consider a ‘heavy’ deadlift, it is a movement that should be respected and adequately warmed up for.


5 Rounds, On the […]

By |March 5th, 2019|WOD|0 Comments

What are you running for?

I should start this by saying Jenni at Mountain Fitness gets all of the credit for our idea of doing monthly challenges in the gym. She started the trend in January with 65 air squats a day, everyday in January. We piggy backed the idea and have decided to have a monthly challenge every […]

By |March 5th, 2019|Blog, Uncategorized|0 Comments

WOD – March 5, 2019


5 Rounds:1 Minute Row1 Minute Medicine Ball Cleans (20/14)1 Minute AbMat Sit-ups1 Minute Rest


Bench Press 5×5*3 Seconds Negative + 1 Second pause at chest

Chain of Power“The mistake is believing bench press is a simple chest exercise. Really, it’s a move that requires full body control to maximize weight moved.-After controlling the […]

By |March 4th, 2019|WOD|0 Comments

WOD – March 4, 2019

Hero WOD

In March 2002, a combined task force began Operation Anaconda to trap and destroy Al Qaeda and Taliban forces in the Shahi Kot valley in eastern Afghanistan. During this campaign, a small U.S. force fought a 17-hour intense battle against enemy forces on the mountaintop of Takur Ghar, which came to be known […]

By |March 3rd, 2019|WOD|2 Comments

Open Workout 19.2

*Take 10-15 Minutes to warm up your clean and get after today’s WOD!

If you can make it, we suggest coming at 6:00PM to our Friday Night Lights! Open workouts are always a lot more fun when you do them with your friends.

By |February 28th, 2019|WOD|0 Comments

WOD – February 28, 2019

Today’s WOD is special as it recognizes all Rare Diseases. This hits home for fellow MidStater Kat Garrity. Kat has thrown together a raffle for anyone who has or will be purchasing a ribbon.

Come prepared! Top 10 with the highest reps get a free entry into my raffle!Want to enter my raffle? Make a […]

By |February 27th, 2019|WOD|1 Comment

WOD – February 27, 2019


3 Sets not for time:Single Leg Step ups x 18-20 Reps (ea. leg, banded if too easy)Banded Tricep Extension x 12-15 Reps Pendlay Rows x 8-10 Reps-Rest 1-2 Minutes


2 x 500 Meter Row*1st set is for technique, this week we want to focus on Stroke Rate. 2nd set apply the new skill and SPRINT with […]

By |February 26th, 2019|WOD|0 Comments

WOD – February 26, 2019

Here was the inspiration for today’s WOD… I know some of you did Wall Balls yesterday so feel free to sub something in.


10 Minute EMOM:2 Power Cleans


“Icon 1″3 Rounds for time:20 Wall Balls20 Power Cleans (135/95)

By |February 25th, 2019|WOD|0 Comments