by MTCF | Mar 10, 2024 | Uncategorized
Strength: Front Squat Every 2:00 x 10:00 Complete 5-3-1-1-1 WOD: RX: 3 Rounds 10 Pull Ups 10 Front Squat 155/105 10 Pull Ups 10 Shoulder to OH 15 Min Cap Fitness: 3 Rounds 10 Pull Ups (any variation) 10 Dumbbell Front Squat 35/20’s 10 Pull Ups 10 Dumbbell...
by MTCF | Mar 7, 2024 | Uncategorized
CrossFit Open 24.2 AMRAP x 20:00 300 Meter Row 10 Deadlifts 50 Double Unders RX = 185/125 Scaled = 135/95 & Single Unders
by MTCF | Mar 6, 2024 | Uncategorized, WOD
WOD: EMOM 24 1. 15/12 Calorie Bike 2. 15 Slamballs (30/20)* 3. 15/12 Calorie Row or Ski 4. KB/DB Cross Body Hold* (Alt. arm each round and shoot for :30-:45 seconds. Can go OH or front rack position) *Feel free to bump reps, weight and cals down. Ideally we want to...
by MTCF | Mar 3, 2024 | Uncategorized
Strength: Barbell complex In 12:00 Build to a heavy complex: 1 Deadlift 1 Hang Clean 1 Shoulder To Overhead WOD: RX: “DT” 5 Rounds 12 Deadlift 155/105 9 Hang Power Cleans 6 Push Jerk Then Immediately following DT: 600m Run Fitness: Dumbbell...
by MTCF | Feb 29, 2024 | Uncategorized
CrossFit Open 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over...
by MTCF | Feb 26, 2024 | Uncategorized
Strength: Romanian Deadlift Every 2:30 for 10:00 10 Reps -Stay light and controlled, if you push and go too heavy you can get super sore from these and won’t feel 100% for Friday. WOD: RX: 8 Rounds 10 Alternating DB Snatch 50/35 30 Double Unders 12 Min Cap...
