by MTCF | Jan 26, 2025 | Uncategorized
WOD: “Marston” AMRAP20 1 Deadlift (315/205) 10 Toes to Bar 15 Bar-Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned...
by MTCF | Jan 24, 2025 | Uncategorized
Strength: Thruster (1×1) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes then Begin “It Takes Two” WOD: “It Takes Two” 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You...
by MTCF | Jan 23, 2025 | Uncategorized
WOD: “Here We Go” (Teams of 3) [On the 0:00] 90 Wallballs (20/14) 90 Hang Power Cleans (115/85) Max Calorie Bike Erg [On the 9:00] 60 Wallballs (20/14) 60 Hang Power Cleans (135/95) Max Calorie Bike Erg [On the 18:00-27:00] 30 Wallballs (20/14) 30 Hang Power Cleans...
by MTCF | Jan 22, 2025 | Uncategorized
Strength: Sumo Deadlift (3×10) 12:00 Running Clock: 3 Sets: 10 Sumo Deadlifts Aim for 60-70% of 1RM • Build In Weight To Technical Failure WOD: “Full Swing” 5 Rounds For Time: 10 Single Arm Devil’s Press (70/50) 20-40-60-80-100 Double Unders Time Cap: 18...
by MTCF | Jan 21, 2025 | Uncategorized
WOD: “Bob the Builder” On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups Modifications 400M RUN • 2:00 Time Cap • 500/450m Row • 400/360m Ski • 25/20 Calorie Echo Bike • 1,000/900m Bike Erg • 32 Shuttle Runs (1 rep = 10m) • 30 Burpees • 40 Box Step-ups • 150 Double...
by MTCF | Jan 20, 2025 | Uncategorized
Strength: Strict Press (3×10) 12:00 Running Clock 3 Sets: 10 Strict Press Aim for 60-70% 1 Rep Max Build In Weight To Technical Failure Rest 2-3 Minutes Between Sets WOD: “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Time Cap...
