by MTCF | Feb 15, 2019 | WOD
“Internal Throw Down 2019”!! We will be starting at 9am with our first heat. The gym will be open at 8am so feel free to come in and warm up or have coffee with me! There will be a scaled plus division and a scaled division, 3 workouts, with a 4th for a...
by MTCF | Feb 14, 2019 | WOD
3X3 Dead Lift Across “Shot Gun” “Open” AQAP 200 Double Unders 30 Hand Stand Push Ups 1000M ROW “Fitness” AQAP 200 Double Unders 30 Hand Release Push Ups 1000M ROW “Performance” AQAP 200 Single Unders 30 Hand Release Push...
by MTCF | Feb 13, 2019 | WOD
“Hearts on Fire” Teams of Two “Open” 2 RFT 40 Over Head Squats 115/83 40 Box Jumps 20” 20 Squat Snatch 115/83 20 Burpees insync “Performance” 2 RFT 40 Over Head Squats 95/65 40 Box Jumps 20” 20 Squat Snatch 95/65 20 Burpee insync...
by MTCF | Feb 12, 2019 | WOD
3X3 Back Squat Across “Banana Cage” “Open” 3RFT 55 Double Unders 15 Chest to Bar 5 Hang Power Cleans 155/105 “Performance” 3RFT 55 Double Unders 15 Pull Ups 5 Hang Power Cleans 135/95 “Fitness” 3RFT 55 Single Unders 15...
by MTCF | Feb 11, 2019 | WOD
“14.4” Open 60 Calorie Row 50 Toe to bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Muscle ups “Performance” 60 Calorie Row 50 Leg lowers 40 Wall Balls20/14 30 Cleans 115/83 20 Burpee Pull ups “Fitness/ Friends” 50 Calorie Row 45 AMSU...
by MTCF | Feb 10, 2019 | WOD
Deadlift 5-4-3-2-1 Reps “DWOW” 3 RFT 2 Dead Lifts 305/215 11 Pull Ups 21 Hand Release Push Ups *Please wish Coach Deryk a Happy...
