by MTCF | Jun 3, 2024 | Uncategorized
WOD: “Pop Quiz” AMRAP 4: 3 Rounds: 7 Push Press (95/65) 7 Front Squats (95/65) 7 Pull-ups Time Remaining: Max Calorie Row [Rest 4 Minutes] AMRAP 4: 3 Rounds: 5 Push Press (115/85) 5 Front Squats (115/85) 5 Pull-ups Time Remaining: Max Calorie Row [Rest 4 Minutes]...
by MTCF | Jun 2, 2024 | Uncategorized
Strength: Bench Press 10:00 running clock… 1 set max reps @ 85% WOD: “Perfect Ten” 10 Rounds For Time: 10 Dumbbell Snatches (50/35) 10 Box Jumps (24″/20″) 10 Push-ups Time Cap: 18...
by MTCF | May 31, 2024 | Uncategorized
Strength: 10:00 Running Clock… Front Squat 1 Set of max reps @ 80% (6-12 reps) WOD: “Switching Gears” [TEAMS OF 2]: On the Minute x 14 [7 Rounds]: Minute 1: 20 Wallballs (20/14) Minute 2: Max Bike Erg Calories * Partners Start On Separate Stations * Score Total Bike...
by MTCF | May 30, 2024 | Uncategorized
WOD: “Rankel” AMRAP 20: 6 Deadlifts (225/155) 7 Burpee Pull-ups 10 Kettlebell Swings (70/53) 200 Meter Run Dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine...
by MTCF | May 29, 2024 | Uncategorized
Strength: Bench Press: 10:00 Running Clock: 1 set max reps @ 80% WOD: “Betty” 5 Rounds For Time: 12 Push Presses (135/95) 20 Box Jumps (24″/20″) Time Cap: 15 Minutes...
by MTCF | May 28, 2024 | Uncategorized
WOD; “Gently Down the Steam” For Time: 1,000/900 Meter Row 4 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges 750/675 Meter Row 3 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges 500/450 Meter Row 2 Rounds: 20 AbMat Sit-ups 10 Dumbbell...
