by MTCF | Nov 4, 2019 | WOD
Tuesday: Strength/Skill ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. Workout 3 ROUNDS FOR TIME 15 Front Squats (135/95)|(95/65) 20 Toes 2 Bar...
by MTCF | Nov 3, 2019 | WOD
Workout FOR TIME 22-20-18-16-14 DB Push Press (50/35)|(35/20) DB Suitcase Reverse Lunge *200m Run or 250m Row after every full round*
by MTCF | Nov 2, 2019 | WOD
by MTCF | Nov 1, 2019 | WOD
Workout “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Plate Ground to Overhead (45/35)|(25/15) TABATA 2 – Alt. V-Up TABATA 3 – Plate OH Lunge (45/35)|(25/15) TABATA 4 – Ring Rows TABATA 5 – Cal. Row -Rest 1:00 b/t Each...
by MTCF | Oct 31, 2019 | WOD
Workout “OPEN 20.4” FOR TIME 30 Box Jumps (24/20) 15 Clean & Jerks (95/65)|(65/35) 30 Box Jumps 15 Clean & Jerks (135/85)|(95/55) 30 Box Jumps 10 Clean & Jerks (185/115)|(115/75) 30 Single Leg Squats* 10 Clean & Jerks (225/145)|(135/95)...
by MTCF | Oct 30, 2019 | WOD
OPEN – PERFORMANCE – FITNESS “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Post Score to Comments Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days...
