by MTCF | Mar 28, 2021 | Uncategorized, WOD
03.29.21 STRENGTH Back Squat 5×5 – 5 sets x 5 reps @ 60%+30lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * Back Pause Squat 5×3 – 5 sets x 3 reps * Complete a set every 2 minutes * WOD “Justice League”...
by MTCF | Mar 26, 2021 | Uncategorized, WOD
WOD “Partner WOD” 10 rounds each with a partner: 5 Power Cleans (105/155) 10 AMSU 7 RKBS 8 Box Step Ups One partner completes full round while other partner rest.
by MTCF | Mar 24, 2021 | Uncategorized, WOD
03.25.21 WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into...
by MTCF | Mar 23, 2021 | Uncategorized, WOD
03.24.21 STRENGTH Snatch 1×1 15 mins to establish Heavy Single Snatch WOD “Race to Finish!” 21-18-15-12-9-6-3* Kettlebell Swings (70/53) AMSU *200m run or 250m row after each...
by MTCF | Mar 22, 2021 | Uncategorized, WOD
03.23.21 Accessory 4 Rounds 7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg) 7 Single Leg Glute Bridges (each side) 7 Strict toes to bar or Strict Knee Raise (no swinging) WOD “Kill The Messenger”...
by MTCF | Mar 21, 2021 | Uncategorized, WOD
03.22.21 Strength: Back Squat 5×5 60% + 20lbs across #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps WOD “Yellowstone” Every 5 mins (3 sets) 10 Power Cleans (155/105) 20 Strict Handstand Push-Ups 10 Power Cleans (155/105) *Scale handstand push-ups as...
