by MTCF | Mar 19, 2021 | Uncategorized, WOD
03.20.21 WOD “Rowing with Annie” 50 Double Under’s 50 AMSU 500m Row 40 Double Under’s 40 AMSU 400m Row 30 Double Under’s 30 AMSU 300m Row 20 Double Under’s 20 AMSU 200m Row 10 Double Under’s 10 AMSU 100m Row **If weather is nice can sub...
by MTCF | Mar 17, 2021 | Uncategorized, WOD
03.18.21 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 16, 2021 | Uncategorized, WOD
03.17.21 WOD: “Vision” 2 sets 27-21-15 (21-16-12 for women) Calorie Row Push-Ups -Rest 5:00 between sets.- ACCESSORY 3 Rounds 12 Ring Rows 10 Single Arm Dumbbell Upright Rows (each side) -into- 3 sets 10 Standing Alt. DB Curls (each...
by MTCF | Mar 15, 2021 | Uncategorized, WOD
03.16.21 Strength Back Pause Squats – 6 sets x 2 reps * Complete a set every 90 seconds * WOD “Wanda” 3 Rounds 50 Double Unders 100’ Double Dumbbell Front Rack Walking Lunge 50s/35s 25 Toes to...
by MTCF | Mar 14, 2021 | Uncategorized, WOD
03.15.21 STRENGTH Clean & Jerk 1×1 15 mins to establish Heavy Single Clean and Jerk WOD “WandaVision” AMRAP 10:00 20 GHD Sit-Up 10 Burpee Pull...
by MTCF | Mar 12, 2021 | Uncategorized, WOD
03.13.21 WOD: “Trisha” 3 Rounds For Time: 14 Deadlifts (225/155) 79 Total Reps of** (AMSU,Med Ball Cleans (20/14) ,Kettlebell Swings (53/35)) 400m Run **For the 79 reps you must do at least 20 reps of each movement per round, you decide how to break it up. Example: ...
