by MTCF | Mar 17, 2025 | Uncategorized
Strength: Weighted Strict Pull-up for load: 4 Sets [Building In Weight]: 2 Strict Pull-ups at 80-90% Rest 2-3 Minutes Between Sets WOD: “Whoville” Open/Rx AMRAP 15: 1 Rope Climb (15′)* 10 Handstand Pushups 15 Sit-ups Fitness AMRAP 15: 1 Rope Climb (15′) 10...
by MTCF | Mar 16, 2025 | Uncategorized
Strength 15:00 Running Clock Back Squat (4×2) 4 Sets [Building in Weight]* 2 Back Squats @ 80-90% 1RM *Build in Weight but Stay in the 80-90% Window. WOD: “Heavy Duty” Open: 10 Rounds For Time: 200/180 Meter Row 3 Squat Cleans (185/135) Rx: 10 Rounds For Time:...
by MTCF | Mar 14, 2025 | Uncategorized
Strength: Bench for load: 4 Sets [Building In Weight]: 2 Bench Press at 77-87% Rest 2-3 Minutes Between Sets WOD: “Workbench” 3 Rounds For Time: 400 Meter Run 21 Dumbbell Bench Press (50/35)’s 12 Kettlebell Swings (70/53) Time Cap: 18 Minutes ...
by MTCF | Mar 13, 2025 | Uncategorized
WOD: Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch ♂ 225-lb (102-kg)...
by MTCF | Mar 12, 2025 | Uncategorized
WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into...
by MTCF | Mar 11, 2025 | Uncategorized
Strength: Deadlift for load: 4 Sets [Building In Weight]: 2 Deadlifts at 77-87% Rest 2-3 Minutes Between Sets WOD: “Lickety Split” For Time: 1,000/900 Meter Row 20 Power Cleans (185/135) 300 Double Unders * Partition However You’d Like Time Cap: 15...
