by MTCF | Aug 8, 2025 | Uncategorized
WOD: “Harry and Lloyd” For Rounds + Reps: With a Partner 20:00 AMRAP 30/24* Calorie Row 20 Hang Squat Cleans 20 Lateral Burpees over the Barbell 30 Toes to Bar Barbell: 135/95lb, 61/43kg M/F Teams = 27 Calorie Row Score = rounds...
by MTCF | Aug 7, 2025 | WOD
Strength: Snatch 1RM Every 2:00 x 8 Sets 1 Snatch Building from ~60-65% to a 1RM for the day WOD: “Helena” RX: 3 Rounds for Time 400m Run 12 Bar Muscle-Ups 21 Alternating Dumbbell Snatches Dumbbell: 50/35lb, 22.5/15kg Level 2: 3 Rounds for Time 400m Run 12 Chest to...
by MTCF | Aug 6, 2025 | WOD
WOD: “Mutt Cutts” RX: Every 3:00 x 10 Sets 12/9 Echo Bike 15 Wall Balls 30 Double Unders 3 Wall Walks Wall Ball: 20/14lb, 9/6kg, 10/9ft Score = Average Time / Set Level 2: Every 3:00 x 10 Sets 12/9 Echo Bike 12 Wall Balls 24 Double Unders 2 Wall Walks Wall Ball:...
by MTCF | Aug 5, 2025 | Uncategorized
WOD: “He Must Workout” RX: For Quality Every 4:00 x 5 Sets 4 Sumo Deadlift 8 Strict Press 12 Dual Dumbbell Step-Ups 16 Weighted AMSU Sumo Deadlift: 315/205lb, 143/93kg Strict Press: 95/65lb, 43/30kg Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in Score = Completion....
by MTCF | Aug 4, 2025 | Uncategorized
Gymnastics Test: 0:00 – 2:00 – Max Unbroken Strict Pull-Ups 2:00 – 7:00 – Max Ring Rows *Rx : Body at Parallel to the Floor WOD: “Samsonite… I Was Way Off!” RX: Every 10:00 x 2 Sets 300/250m Row 10 Burpees 20 American Kettlebell Swings 10...
