by MTCF | Mar 11, 2024 | Uncategorized
Strength: Snatch Complex Every :90 for 12:00 1 Low Hang Snatch + 1 Hang Snatch WOD: RX: AMRAP x 18:00 40 Double Unders 20 Alternating Dumbbell Hang Snatch 50/35 50′ HS Walk or 3-5 Wall Walks Rest 1:00 Fitness: AMRAP 18 50 Single Unders / 30 Double Unders 20...
by MTCF | Mar 10, 2024 | Uncategorized
Strength: Front Squat Every 2:00 x 10:00 Complete 5-3-1-1-1 WOD: RX: 3 Rounds 10 Pull Ups 10 Front Squat 155/105 10 Pull Ups 10 Shoulder to OH 15 Min Cap Fitness: 3 Rounds 10 Pull Ups (any variation) 10 Dumbbell Front Squat 35/20’s 10 Pull Ups 10 Dumbbell...
by MTCF | Mar 7, 2024 | Uncategorized
CrossFit Open 24.2 AMRAP x 20:00 300 Meter Row 10 Deadlifts 50 Double Unders RX = 185/125 Scaled = 135/95 & Single Unders
by MTCF | Mar 6, 2024 | Uncategorized, WOD
WOD: EMOM 24 1. 15/12 Calorie Bike 2. 15 Slamballs (30/20)* 3. 15/12 Calorie Row or Ski 4. KB/DB Cross Body Hold* (Alt. arm each round and shoot for :30-:45 seconds. Can go OH or front rack position) *Feel free to bump reps, weight and cals down. Ideally we want to...
by MTCF | Mar 5, 2024 | WOD
Strength: Power Clean In 12:00 Establish a Heavy Double drop and reset WOD: RX: 2x AMRAP 4 / 2:00 Rest 3 Power Cleans 155/105 6 CTB Pull Ups 9 Bar Facing Burpees Fitness: 2x AMRAP 4 / 2:00 Rest 3 Dumbbell Power Cleans 35/25s 4 Pull-Ups (any way) 5 Dumbbell Facing...
