by MTCF | Feb 11, 2026 | Uncategorized
WOD: “Running from Commitment” 2 Rounds for Time 400m Run 200ft (60m) Farmers Carry 400m Run 20 Box Jumps (Step-Down) 400m Run 40 Abmat Sit-Ups Box Height: 24/20in Kettlebells: 2 x 70/53lb, 32/24kg Score = Time – Level 2: 2 Rounds for Time 400m Run 200ft (60m)...
by MTCF | Feb 10, 2026 | Uncategorized
WOD: “Ball and Chain” Every 2:30 x 10 Sets, Alternating Stations Station 1: 50 Double Unders + 5 Deadlifts Station 2: 5 Bench Press + 3/2 Rope Climbs Strict Pull-Up Sub for Rope Climbs: 10/8 Reps Deadlifts: 275/185lb, 125/84kg Bench Press: 205/145lb, 93/66kg *Barbell...
by MTCF | Feb 9, 2026 | Uncategorized
WOD: “Falling Hard” For Time: 50/40 Calorie Echo Bike 50 American Kettlebell Swings 50/40 Ring Dips 50/40 Calorie Row 50 Burpees to Target (Out of Reach) Kettlebell: 53/35lb, 24/16kg – Level 2: For Time: 40/30 Calorie Echo Bike 40 American Kettlebell Swings...
by MTCF | Feb 8, 2026 | Uncategorized
Strength: Back Squat Every 2:00 x 5 Sets Set 1: 5 @ 60% Set 2: 5 @ 70% Set 3: 3 @ 75% Set 4: 3 @ 80% Set 5: Max Unbroken Reps @ 85% *Perform the max set to an RPE 9 effort (1 rep in tank) Goal: 5+ Reps (10 Rep Cap) Modifications and Adjustments: – Move to a Box...
by MTCF | Feb 5, 2026 | Uncategorized
WOD: “John Wick” For Time: 25-20-15-10-5 Deadlifts 15-15-15-15-15 Pull-Ups 5-10-15-20-25 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft Barbell: 185/125lb, 84/57kg — Level 2: For Time: 25-20-15-10-5 Deadlifts 10-10-10-10-10 Pull-Ups 5-10-15-20-25 Wall Balls Wall...
by MTCF | Feb 4, 2026 | Uncategorized
Strength: Back Squat Every 3:00 x 5 Sets Set 1: 7 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% Set 5: 7 Reps @ 70% % is Based on 1RM Back Squat L3,L2, Masters 55+: As prescribed L1: Adjust to 4-6 Back Squat at 6-8 RPE across Modifications:...
