by MTCF | Feb 27, 2023 | Uncategorized
WOD: With a 30:00 Running Clock Complete the following: From 0:00-6:00 400m Run* 30 Wallballs 20/14 6 Squat Cleans 185/135 6:00-12:00 400m Run 25 Wallballs 20/14 5 Squat Cleans 185/135 12:00-18:00 400m Run 20 Wallballs 20/14 4 Squat Cleans 185/135 18:00-24:00 400m Run...
by MTCF | Feb 26, 2023 | Uncategorized
Strength: Deadlift Every 2:00 for 12:00 5 Reps T&G control each rep to the ground WOD: Every 4:00 for 16:00 400/350m Row 16 S-DB Front Rack Lunges 50/35 4 Wall...
by MTCF | Feb 24, 2023 | Uncategorized
STRENGTH: Hang Squat Snatch Every :30 for 6:00 1 Rep then 8:00 to establish a heavy single WOD: 4x AMRAP 3 / 1:00 Rest 15/12 Calorie Row then (in remaining time) 4 Power Snatch 95/65 6 Alternating Pistols or Air...
by MTCF | Feb 23, 2023 | Uncategorized
OPEN 23.A RX: Complete as many reps as possible in 15 minutes of: • 5 burpee pull-ups • 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. For full equipment details, categories, and scoring options visit:...
by MTCF | Feb 22, 2023 | Uncategorized
WOD or GOAT WOD: :30 on, :30 off for 5 Rounds… Plate Ground to Overhead (45/35)|(25/15) Max Cal on Machine AMSU Box Step Ups (24/20) “GOAT Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that...
