by MTCF | Nov 14, 2025 | Uncategorized
WOD: “Fight for Your Right” For Time: w/a Partner 100 Double Unders 30 Wall Walk 50 Pull-Ups 70 Deadlifts 90 Box Jump Overs 70 Russian Kettlebell Swings 50 Pull-Ups 30 Strict Handstand Push-Ups 100 Double Unders Wall Walk: 10in Barbell: 225/155, 102/70kg Box Height:...
by MTCF | Nov 13, 2025 | Uncategorized
Strength: Front Squat: Every 3:00 x 4 Sets Set 1: 8 Reps @ 70% Set 2: 6 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: Max Reps @ 80% Focus: Drive through full foot, maintain upright torso and tension in the front rack. Modifications: – Split Squat: For Back Pain /...
by MTCF | Nov 12, 2025 | Uncategorized
WOD: “No Sleep Till Brooklyn” 3 Rounds for Time: 500m Row 100ft (30m) Farmers Carry 400m Run 30/22 Calorie Echo 100ft (30m) Farmers Carry 400m Run Farmers Carry: 2 x 70/53lb, 32/24kg Kettlebells or 2 x 70/50lb, 32/22.5kg Dumbbells ——- Level 2: 3 Rounds for...
by MTCF | Nov 11, 2025 | Uncategorized
Strength: Split Jerk (5×2) Every 2:00 x 5 Sets Pause Split Jerk + Split Jerk 1+1 @ 70%+ *Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch) % of Split Jerk – Modifications: – Adjust to Push Jerk or Push Press if the Split Jerk is a...
by MTCF | Nov 10, 2025 | Uncategorized
WOD: “Chad” For time: 1,000 weighted box step-ups Ruck: 45/35lb, 20/15kg Ruck, 20in Box Score = Time Level 2: For time: 1,000 weighted box step-ups Ruck: 30/20lb, 14/9kg Ruck, 20in Box Level 1: For time: 500 Box Step-Ups Unweighted, 16in Box Masters 55+ For time: 750...
by MTCF | Nov 9, 2025 | Uncategorized
Strength: Power Snatch: Every 2:00 x 5 Sets Set 1: 5 Reps @ 70% Set 2: 4 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 83% Set 5: 2 Reps @ 85%+ Athletes choice, does not need to be tng today Level 1: Every 2:00 x 5 Sets Snatch Grip Deadlift + 3 Hang Power Snatch...
