by MTCF | Jun 15, 2025 | Uncategorized
Gymnastics Strength: Every 2:00 x 5 Sets 3-5 Strict Pull-Ups + 10 Alternating Overhead Rotational Ball Slams *We are looking to add weight to the Strict Pull-Ups if possible Alternating Overhead Rotational Ball Slams: WOD: “So Fresh, So Clean” RX: 3 Sets: For Time 10...
by MTCF | Jun 13, 2025 | Uncategorized
WOD: “Zion Uprising” 5 Rounds for Time, As waterfall in teams of 3-4 30 Abmat Sit-Ups 50ft (15m) Dumbbell Walking Lunges 200m Run 15 Line Facing Burpees This will be done as a team of 3 or 4 partners depending on class numbers and size. Dumbbell: 50/35lb...
by MTCF | Jun 12, 2025 | Uncategorized
WOD: “The Oracle” RX: 3 Rounds for Time 12-9-7 BMU 500/450m Row* 24-18-14 Deadlift Barbell: 205/145lb, 93/66kg Fitness: 3 Rounds for Time 24-18-14 Pull-Ups 500/450m Row* 24-18-14 Deadlift Barbell: 155/105lb, 70/48kg Competitor: 3 Rounds for Time 12-9-7 BMU 500/450m...
by MTCF | Jun 11, 2025 | Uncategorized
WOD: “Walking on the Walls” Competitor: For Time 8 Wall Walks 15 Wall Balls 20 Box Jump Overs 30 Wall Balls 20 Box Jump Overs 15 Wall Balls 8 Wall Walks RX: For Time 5 Wall Walks 15 Wall Balls 20 Box Jump Overs 30 Wall Balls 20 Box Jump Overs 15 Wall Balls 5 Wall...
by MTCF | Jun 10, 2025 | Uncategorized
WOD: “Sentinel Storm” Competitor: For Max Reps 3 Sets: 8:00 AMRAP 1000m Run 30 Toes to Bar – Max Power Snatch Rest 4:00 b/t sets Barbell: 135/95lb, 61/43kg RX: For Max Reps 3 Sets: 8:00 AMRAP 1000m Run 25 Toes to Bar – Max Power Snatch Rest 4:00 b/t sets...
