by MTCF | Jun 21, 2024 | WOD
WOD: “The Powers That Be” 3 Rounds For Time: 600 Meter Run 60 Power Snatches (95/65) 600 Meter Run 60 Burpee Box Jumps (24″/20″) * Teams of 3 * One Partner Works at a Time * Switch After 200 Meter Runs Time Cap: 35...
by MTCF | Jun 20, 2024 | WOD
Strength: Front Squat 15:00 Running Clock Find 1RM WOD: “Lean & Mean” 18-15-12-9-6-3: Toes to Bar Front Squats (115/85) Calorie Row Time Cap: 18...
by MTCF | Jun 14, 2024 | WOD
Partner WOD: For Time: 1,600 Meter Medicine Ball Run 8 Rounds: 10 Wallballs + 3 Strict Pull-ups 800 Meter Medicine Ball Run 4 Rounds: 10 Wallballs + 3 Strict Pull-ups 400 Meter Medicine Ball Run 2 Rounds: 10 Wallballs + 3 Strict Pull Medicine Ball: (20/14) * Teams of...
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 5, 2024 | WOD
Strength: Power Clean In 12:00 Establish a Heavy Double drop and reset WOD: RX: 2x AMRAP 4 / 2:00 Rest 3 Power Cleans 155/105 6 CTB Pull Ups 9 Bar Facing Burpees Fitness: 2x AMRAP 4 / 2:00 Rest 3 Dumbbell Power Cleans 35/25s 4 Pull-Ups (any way) 5 Dumbbell Facing...
by MTCF | Mar 4, 2024 | WOD
Strength: Back Squats Every 2:00 for 10:00 3-3-3-3-3 WOD: RX: 5 Rounds 2 Wall Walks* 15 S-DB Dumbbell Front Squats 50/35 60 Double Unders 1:00 Rest 15 Min Cap *Add 2 Wall Walks each round (2/4/6/8/10) Fitness: 5 Rounds 1 Wall Walks (best effort) 10 Dumbbell Goblet...
