by MTCF | Jul 16, 2025 | Uncategorized
WOD: “Say Hello to My Little Friend” 20:00 EMOM Minute 1: 3 Deadlifts Minute 2: 3 Bench Press Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups Minute 4: Rest Kettlebell @ 53/35lb, 24/16kg Deadlift and Bench Loading @...
by MTCF | Jul 15, 2025 | Uncategorized
WOD: “Run, Forest, Run” RX: 3 Rounds for Time 800m Run 25 Burpees to Target* 500/450m Row 50ft (15m) Dual Dumbbell Front Rack Walking Lunges Dumbbells: 35/25lb, 15/12kg Burpees to Target: Just out of Reach Level 2: 3 Rounds for Time 800m Run 20 Burpees to Target...
by MTCF | Jul 14, 2025 | Uncategorized
Strength: Split Jerks: Every 90 seconds x 10 Sets Sets 1-5: 2 Split Jerks* @ 75% Sets 6-10: 1 Split Jerk @ 80-90% On the final rep of sets 1-5 pause for 2 sec in the catch WOD: “Why So Serious?” RX: 12:00 minute EMOM Minute 1: 8 Strict Wall Facing Handstand Push-Ups...
by MTCF | Jul 13, 2025 | Uncategorized
Strength: Squat Cleans: Every 90 seconds x 10 Sets Sets 1-5: 2 Squat Cleans @ 75% (Touch & Go) Sets 6-10: 1 Squat Clean @ 80-90% % is Based on 1RM Squat Clean WOD: “Wax On, Wax Off” RX: For Time: 20-15-10-15-10-5 Front Squat Pull-Ups Barbell: 95/65lb Level 2: For...
by MTCF | Jul 11, 2025 | Uncategorized
WOD: “Attitude Reflects Leadership” For Time: With a Partner 50-40-30-20-10 Toes to Bar *Back Squats Bar Facing Burpees Load: 95/65lb, 43/30kg *Back Squats are from the floor
