by MTCF | Mar 18, 2024 | Uncategorized
Strength: Barbell Complex Every :90 for 12:00 1 Snatch + 1 Overhead Squat Building in weight WOD: RX: AMRAP 12 Run 200m* +2 Unbroken T&G Power Snatch 95/65 200/4 200/6 200/8 200/10 *Sub machine and adjust meters Fitness: AMRAP 12 Run 100m +2 Alternating Dumbbell...
by MTCF | Mar 17, 2024 | Uncategorized
Strength: Back Squat Every 3:00 for 12:00 Complete 8 Reps increase weight across sets WOD: RX: 4 Rounds Working :40 On :20 Off Max Rep S-DB Dumbbell Squats 50/35 (hold goblet or by both heads) Max Rep Double Unders Max Calorie Bike (or machine of choice) Max Rep...
by MTCF | Mar 14, 2024 | Uncategorized
CrossFit Open 24.3 For Time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes RX: ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg) Scaled: ♀ 45 lb, 65 lb (20, 29...
by MTCF | Mar 13, 2024 | Uncategorized
Today athletes will have the option to do a GOAT Day or the WOD. We will warm up as a group then split up and warm up individual movements or WOD movements for the day. For those of you that don’t know what a GOAT day is see below: “Goat” is CrossFit slang for a...
by MTCF | Mar 12, 2024 | Uncategorized
Strength Clean EMOM 12 1 Rep Build weight across sets WOD: For Time 27-21-15-9 Calorie Row Clean 95/65 15 Min Cap
by MTCF | Mar 11, 2024 | Uncategorized
Strength: Snatch Complex Every :90 for 12:00 1 Low Hang Snatch + 1 Hang Snatch WOD: RX: AMRAP x 18:00 40 Double Unders 20 Alternating Dumbbell Hang Snatch 50/35 50′ HS Walk or 3-5 Wall Walks Rest 1:00 Fitness: AMRAP 18 50 Single Unders / 30 Double Unders 20...
