Part I

Alternating EMOM x 15 Min:45 Second Dbl KB Front Rack Carry45 Second Max Abmat Sit-Ups45 Second 12-15 Box Jump/Steps

Part II

3 Rounds for time:100 Meter Farmer Carry (2 Kbs)15 Kettlebell Sumo Deadlifts (1 Kb)20 Russian Twists (1 Kb)

Partner WOD

20 Minute AMRAP:Partner 1: 1,000 Meter RowPartner 2: AMRAP of Cindy*Switch once partner 1 finishes the row. Larger classes can either have teams run 800 M or bike 2,000 M if rowers are full.

After PartyFor Time:100 Banded Bicep Curls100 Banded Tricep Ext.Fellas: Purple BandLadies: Red Band

Strength

3-4 Rounds:12 Single Arm Rows12 Arnold Press

WOD

2 Rounds for Time:500 Meter Row15 Hang Power Cleans (95/65)400 Meter Run15 Hang Power Cleans

This Saturday we will be celebrating Coach Nicks’ birthday and last day at MidState with Fran. Let’s meet after Team WOD at 11:00 and throw down to celebrate the only way we know how. Don’t be intimidated by Fran, you can modify however you want! You can even BYOB 😉 We hope to see you […]

CAL FIRE Heavy Equipment Operator Braden Varney died July 14, 2018 while working to prevent the spread of the Ferguson Fire in Mariposa County. Varney was 36 years old.

A second generation firefighter, Varney had worked for CAL FIRE for 10 Years.

Hero WOD

4 Rounds For Time: 7 Chest to Bar Pull Up 14 Alt DB Snatch […]

Strength/Skill

2×200 Meter Farmer Carry*Rest as needed between sets

WOD

For time500 Meter Row50 Kettlebell Swings25 Toes to bar 400 Meter Run25 Toes to bar50 Kettlebell Swings 1000 Meter Bike*Depending on class size, start at either the run, row or bike.

WOD

7 Rounds for Completion: 11 Bench Press 33 Double Unders *pair up and spot your partner while benching then do your jump rope at the same time. Treat this more like strength work than a WOD.

Then,

You and your partner complete: 33 Devils Press – if today just so happens to be your birthday, do 33 […]

Strength/Skill

7 Min EMOM:First Min – 7 Power CleansSecond Min – 6 Power CleansThird Min – 5 Power CleansFourth Min – 4 Power CleansFifth Min – 3 Power CleansSixth Min – 2 Power CleansSeventh Min – 1 Power Clean*As time becomes available, add weight.

WOD

12 Minute AMRAP:3 Muscle Ups|5 Chest to Bar Pull-ups6 DxDB Hang Power […]

Strength

This is the final 20 rep squat day, next week we’ll be testing out a 5×1 where we can test for a nex max. Back Squats8 Reps at 65-70%6 Reps at 70-75%4 Reps at 75-80%Then, 20 Reps (Pick a weight and go for it!)

WOD

5 Minute Test: Max Row for Distance*A good goal would be 1,000 […]

Strength

5×5 Strict Press

WOD

For time 20 Cal Assault Bike 30 Weighted Step Ups 50 Dumbbell Snatches 400 Meter Run