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WOD – January 3, 2020


Every 2 minutes, for 32 minutes (4 sets):Station 1 – 400|300 Meter RowStation 2 – 40|35 Cal Assault BikeStation 3 – 60 Double-UndersStation 4 – 15 Burpee Box Jump/Step-Overs*Scale number to allow 15 seconds of rest between stations


3-4 Sets8 Heavy Bicep Curls15 Bent Over Reverse Flys

By |January 2nd, 2020|WOD|0 Comments

WOD – January 2, 2020


5 Rounds For Time:20 Pull ups30 Push ups40 Sit ups50 Air Squats3 Minute Rest*Soft cap of 35 minutes – whatever round you are on at 35 minutes, finish that round*Scale rounds and reps as needed


3-4 Sets:1:00 min Plank Hold:30-:45 second Handstand Hold (scale to box, pike or DB OH)1:00 KB Front Rack Hold

By |January 1st, 2020|WOD|0 Comments

December 31, 2019

Happy New Years Eve! Tonight we reflect on this past year and look forward to a new one. MidState Crossfit has many goals for 2020. With the support of the community, we have no doubt in our ability to accomplish them. We would like to support you in achieving your goals as well. Reach out to us! […]

By |December 30th, 2019|WOD|3 Comments

WOD – December 30, 2019

Interval Training

4 Sets Not for Time:250 Meter Row15 Single Arm Rows With KB or DB15 KB Swings


For Time:30 Clean and Jerks (135/95)


100 Banded Lat Pull Downs

By |December 29th, 2019|WOD|0 Comments

WOD – December 27, 2019

Partner WOD

With a partner complete the following AMRAPs10 Minute AMRAP:200 Double Unders100 Wall Balls-2 minute rest10 Minute AMRAP:30 Power Snatch (95/65)40 Burpees Over Bar-2 minute rest10 Minute AMRAP:30 Push Press (95/65)40 Abmat Sit-ups

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

WOD – December 26, 2019


Front Squats4-5 “Rest Sets”:6 reps+ rack and rest 10-15 sec + 4 reps*Heavier than last week


20/15 Cal Assault Bike90 Second Plank Hold60 Second Wall Sit

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

WOD – December 23, 2019

Holiday Schedule:12/24 – Open gym12/25 – Closed (Merry Christmas!)12/31 – Open Gym1/1/2020!! – Closed (Happy New Year!)

12 Days of MidState!!1) 200m run or row2) Chest to Bar Pull Ups3) Hang Power Cleans (95/65)4) Box Jump/Step Overs5) Push-ups/HSPU6) Toes-to-Bar7) KB Swings8) Single Arm KB/DB Snatch (4 each arm)9) Jumping Air Squats10) Walking Lunges With KB or […]

By |December 22nd, 2019|WOD|0 Comments

WOD – December 20, 2019

Take time to warm up all three of the barbell movements in today’s workout. If suggested weights are too heavy, plan a descending weight scheme that works for you. Ask a coach if you need assistance.


For Time: 50/35 Calorie Assault Bike 40 Toes-to-Bar 15 Front Squats (185/125) 15 Strict HSPU or Chest to Deck Push […]

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

WOD – December 19, 2019


Strict Press 5×5


You Pick Two 1 Mile Run 2,000 Meter Row 2 Mile Bike

By |December 18th, 2019|WOD|0 Comments

WOD – December 18, 2019


5 Sets:1 Snatch Grip Deadlift (Slow up and slow down) + 1 Power Snatch*This should stay light in weight, purely just for technique work. We might see some Snatches later in the week. 😉


3 Rounds for time:400 Meter Run or 800 Meter Bike20 Up Downs40 Double Unders20 Kettlebell Swings (53/35)

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