by MTCF | May 10, 2019 | WOD
“Matt” 25 DU 12 Clean and Jerks 135/95 25 DU 9 Clean and Jerks 135/95 25 DU 6 Clean and Jerks 135/95 25 DU 3 Clean and Jerks 135/95 Rest 5 Min 200M Run 12 Snatches 95/65 200M Run 9 Snatches 200M Run 6 Snatches 200M Run 3 Snatches When you see coach Matt...
by MTCF | May 9, 2019 | WOD
3X3 Back Squat with a 3 second pause at bottom Open and Performance “The Best” 8 RFT 250M row 10 Kettle Bell Swings 53/35 15 Ab Mat Sit Ups Fitness “The Best” 8 RFT 250M row 10 Kettle Bell Swings 35/18 15 Ab Mat Sit...
by MTCF | May 8, 2019 | WOD
“And Then” Open/Performance AMRAP 8 8 Deadlifts (225/155) 8 Box Jumps (24″/20″) Rest 4 minutes, and then… AMRAP 8 8 Ring Dips 16 Air Squats Rest 4 minutes, and then… 8 Dumbbell Shoulder to Overhead (50/35) 24 Double Unders “Fitness”...
by MTCF | May 7, 2019 | WOD
Dumbbell Reverse Lunges 3 x 20 steps total Rest 2 minutes between sets *Dumbbells in suitcase position. Holding at Hips Controlled steps – solid technique! “Fight” AMRAP 15 Open/Performance 20 Dumbbell Snatches total (50/35) 200M Run 7 Burpees 200M...
by MTCF | May 6, 2019 | WOD
Filthy 50 50 Box Jumps (24″/20″) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/25 lbs) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (45/35 lbs) 50 Hip Extensions 50 Wall Balls (20/14) 50 Burpees 50...
by MTCF | May 5, 2019 | WOD
1 Rep Max Thruster “Marvin The Martian” Open 3 Rounds for Time 10 Thrusters (95/65) 10 Ring Muscle Ups 400 M Run Performance 3 Rounds for Time 10 Thrusters (95/65) 10 Pull Ups 10 Dips 400 M Run Fitness 3 Rounds for Time 10 Thrusters (83/45) 10 Pull Ups 10...
