by MTCF | Feb 14, 2020 | WOD
”Dirty Thirty” For Time: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (45/35 lb) 30 Back Extensions 30 Wall Ball Shots (20/14 lb) 30 Burpees 30...
by MTCF | Feb 13, 2020 | WOD
Workout SKILL EMOM 10 Practice Your Handstand Push-Ups* *Different Drills Depending on Level… Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps (No Measure)...
by MTCF | Feb 12, 2020 | WOD
Workout PARTNER WORKOUT* IN TEAMS OF 2 … FOR TIME** 140 Wall Balls (20/14) (14/10) 500m Row 140 Russian KBS (53/35) (35/26) 500m Row 140 Sit-Ups 500m Row 140 Alt. DB Hang Power Snatch (50/35) (35/20) 500m Row **P1 Works while P2 Rests. Split reps in any way, but...
by MTCF | Feb 11, 2020 | WOD
Workout STRENGTH 3×5 Hang Power Clean (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 10 Hang Power Cleans (155/105)|(115/105) 25 Sit-ups 15 Box Jumps (Score is Time)
by MTCF | Feb 10, 2020 | WOD
Strength: 5×3 Deadlift Build to a moderate/heavy 3 Workout: ”DWOW” 3 RFT: 2 Deadlifts (305/215) 11 Pull-Ups 21 Hand Release Push-Ups If you see Coach Deryk today make sure to wish him a Happy Birthday!!...
by MTCF | Feb 9, 2020 | WOD
Workout STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) WORKOUT EMOM x 12 MINUTES MIN 1 – MIN 1 – 7 Push Press...
