by MTCF | Sep 2, 2024 | Uncategorized
WOD: “Kelly” 5 rounds for time of: 400m run 30 Wall Balls (20/14) 30 Box Jumps 24/20″ Time Cap: 40 Minutes
by MTCF | Sep 1, 2024 | Uncategorized
Reminder: 1 class today at 9:00am Strength: Power Snatch Every 1:30 for 12:00 (8 Sets) 1 Power Snatch Building to a Heavy Single for Day WOD: “Going Down Swinging” On the 3:00 x 6 Rounds: 12 Pull-ups 500/450 Meter Bike Erg 12 Dumbbell Snatches (70/50) Accessory:...
by MTCF | Aug 29, 2024 | Uncategorized
Strength: Front Squat In a 12:00 Window 5-7 Building Sets of 3 Reps Find 3 Rep Max or Heavy 3 for day WOD: “Ripple Effect” 1-2-3-4-5-6-7-8-9-10: Front Squats (135/95) 200 Meter Run Time Cap: 18 Minutes Accessory: Bulletproof Shoulders 3 Giant Sets: 10 Dumbbell Front...
by MTCF | Aug 26, 2024 | Uncategorized
WOD: “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Score us total time, including rest. Accessory; Killer Core 3 Giant Sets For Qualtity: 5 Dragon Flags 10 Wood Choppers (Each Side) 25 Hanging Hollows Rest 2 Minutes Between Giant...
by MTCF | Aug 25, 2024 | Uncategorized
Strength: Bench Press: 12:00 Running Clock… Find 3 Rep Max WOD: “Party Foul” For Time: 120 Wallballs (20/14) 120/100 Calorie Bike Erg* **Time Cap: 18:00** –Partition As Needed — *Bike Erg Subs * 120/100 Calorie Row * 100/80 Calorie Ski * 100/80...
by MTCF | Aug 23, 2024 | Uncategorized
WOD: “Sleepy Hollow” 15 Rounds x AMRAP 2: [Partner 1] Max Rounds: 5 Box Jumps (24″/20″) 3 Toes to Bar 1 Deadlift (315/225) [Partner 2] Max Calorie Bike Erg [Partner 3] Rest * Pick-up Where Partner Left Off On 5-3-1 * Score Is Total Triplet Reps + Calories...
