WOD – July 19, 2019

July 18th, 2019|0 Comments

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 […]

WOD – July 18, 2019

July 17th, 2019|0 Comments

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. […]

WOD – July 17, 2019

July 16th, 2019|0 Comments

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

WOD – July 16, 2019

July 15th, 2019|0 Comments

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 […]

WOD – July 15, 2019

July 14th, 2019|0 Comments

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 […]

WOD – July 12, 2019

July 11th, 2019|0 Comments

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 […]

WOD – July 11, 2019

July 10th, 2019|0 Comments

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 – July 10, 2019

July 9th, 2019|0 Comments

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 – […]