by MTCF | Dec 5, 2024 | Uncategorized
Strength: Back Squat 12:00 Running clock 3 Sets: 1 Back Squat • Same Weight Across • Aim For 89% 1RM WOD: “Slicing & Dicing” [For Time]: 3 Rounds: 9 Thrusters 9 Toes to Bar 21 Lateral Barbell Burpees 3 Rounds: 7 Thrusters 7 Toes to Bar 21 Lateral Barbell Burpees...
by MTCF | Dec 4, 2024 | Uncategorized
WOD: “Down Under” RX: For Time 1200/1000m Row 120 Double Unders 60 AMSU 800/700m Row 80 Double Unders 40 AMSU 400m Row 40 Double Unders 20 AMSU Fitness: 1000m Row 200 Single Unders 60 AMSU 800m Row 150 Single Unders 40 AMSU 600m Row 100 Single Unders 20...
by MTCF | Dec 3, 2024 | Uncategorized
Strength: Deadlift 12:00 Running Clock 3 Sets: 1 Deadlift • Same Weight Across • Aim For 89% 1RM WOD: “Open for Business” AMRAP 13: 55 Deadlifts Open/RX(225/155), Fitness (155/105) 55 Box Jumps (24″/20″) 55/45 Calorie Row 55 Hand Release...
by MTCF | Dec 2, 2024 | Uncategorized
WOD: “Five for Fighting” AMRAP 5: 1 Round: 24 Pull-ups 24 Double Dumbbell Squats Directly Into… Max Calorie Bike Erg – Rest 5 Minutes – AMRAP 5: 2 Rounds: 12 Pull-ups 12 Double Dumbbell Squats Directly Into… Max Calorie Bike Erg – Rest 5...
by MTCF | Dec 1, 2024 | Uncategorized
Strength: Strict Press: 12:00 Running Clock 1 Strict Press • Same Weight Across • Aim For 89% 1RM WOD: “Hangry” 15-12-9: Hang Power Cleans 200 Meter Run* Push Jerks 200 Meter Run Barbell: Open/RX:(155/105) Fitness: (115/85) Time Cap 18:00 Run Subs: * 250/225m Row...
by MTCF | Nov 29, 2024 | Uncategorized
WOD: “Fuse Box” AMRAP 20: 30 Sit-ups 20 Box Jumps (24″/20″) 1,000/900 Meter Bike Erg
