by MTCF | Feb 8, 2019 | WOD
“Air Force” 20 Thrusters 96/65 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat * on the top of the minute four burpees Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of...
by MTCF | Feb 7, 2019 | WOD
“Fire House” AMRAP 20 “Open” Calorie Row 20/15 10 Burpee over bar 5 Jerks 155/105 “Performance” Calorie Row 20/15 10 Burpee over bar 5 Jerks 115/83 “Fitness” Calorie Row 20/15 10 Burpee over bar 5 Jerks...
by MTCF | Feb 6, 2019 | WOD
“Open/ Performance” “Jackie” 1000M row 50 Thrusters 45/33 30 Pull ups “Fitness” 1000M Row 50 Thrusters 33/15 30 Pull ups or ring rows
by MTCF | Feb 5, 2019 | WOD
AMRAP 18 “Sunshine” “Open and Performance” 20 Kettle Bell Swings 50/35 20 box Jumps 24/20 20 Hand Release Push ups 20 Double Unders “Fitness” 20 Kettle Bell Swings 50/35 20 box Jumps 24/20 20 Hand Release Push ups 20 Higher Jumping...
by MTCF | Feb 4, 2019 | WOD
5X3 Bench Press “Staring” 5 RFT 300M Row 10 Front rack lunges per leg Open 115/73 Performance 95/65 Fitness 65/45
by MTCF | Feb 3, 2019 | WOD
‘Read this script” “Open” 5 RFT 20 Double Unders 6 Hang squat snatch 135/95 2 Muscle ups “Performance” 5 RFT 20 Double unders 6 Hang squat snatch 95/65 6 Burpee Strict pull ups “FItness” 5RFT 40 Single Unders 6 Power...
