by MTCF | May 19, 2026 | Uncategorized
WOD: “Katniss” For Time: 1000m Run 10 Wall Walks 50 Toes to Bar 50 Single Dumbbell Box Step-Overs 1000m Run 10 Wall Walks 50 GHD Sit-Ups 50 Box Jump Overs Time Cap: 30:00 Score = Time Level 2: For Time: 1000m Run 8 Wall Walks 40 Toes to Bar 40 Single Dumbbell Box...
by MTCF | May 18, 2026 | Uncategorized
Strength: Bench Press Take 15:00 to Establish a 1RM Back Squat WOD: “Furiosa” For Load Every 3:00 x 5 Sets: 25/20 Calorie Row Barbell Complex: Clean + Hang Clean + Clean Time Cap: 3:00 per set Score = Sum Total Load Across 5 Sets Level 2: Every 3:00 x 5 Sets: 20/16...
by MTCF | May 17, 2026 | Uncategorized
Strength: Bench Press Take 15:00 to Establish a 1RM Bench Press WOD: “The Devil Wears Prada” For Rounds + Reps 10:00 AMRAP 2-4-6-8-10 Single Arm Devils Press Lateral Burpees over the Dumbbell 10 Chest to Bar Pull-Ups Each Round Score = Rounds + Reps Dumbbell: 50/35lb,...
by MTCF | May 14, 2026 | Uncategorized
Strength Back Squat: Every 2:00 x 4 Sets: 3 Back Squats % of 1RM Back Squat Working Load: 80% WOD: “Flare Blitz” For Reps 4 Sets: 3:00 AMRAP / 1:00 Rest 24/18 Calorie Row AMRAP in Remaining Time: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead 3 Back Squats 3...
by MTCF | May 13, 2026 | Uncategorized
WOD: “Lava Plume” For Time 6 Rounds: 400m Run 200m Farmers Carry 1:00 Wall Sit Score = Time Farmers Carry: 2 x 50/35lb, 22.5/15kg Dumbbells or 2 x 53/35lb, 24/16kg Kettlebells Level 2: 6 Rounds: 400m Run 200m Farmers Carry 1:00 Wall Sit Farmers Carry: 2 x 45/30lb,...
