by MTCF | Jan 25, 2019 | WOD
OPEN & PERFORMANCE Push Jerk Build to a Heavy Set of 3 “Go Fish” For Time: 1,000 Meter Row Directly into… 3 Rounds 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) FITNESS Push Jerk Build to a Heavy Set of 3 “Go Fish” For Time: 1,000 Meter...
by MTCF | Jan 24, 2019 | WOD
” Partner Karen” 150 Wall Balls Total/ 75 per person 20/14 10/9 Partner A and B stand side by side alternating. Note your time. Rest 5 Minutes “10 Rounds of Partner Cindy” 5 rounds per person Partener A complete one full rounds then Partner B...
by MTCF | Jan 23, 2019 | WOD
OPEN – PERFORMANCE – FITNESS “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived...
by MTCF | Jan 22, 2019 | WOD
OPEN & PERFORMANCE “Dead Center” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) 20/15 Calorie Row after each round FITNESS “Dead Center” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (115/80) 20/15 Calorie Row after...
by MTCF | Jan 21, 2019 | WOD
OPEN & PERFORMANCE “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/83) FITNESS “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters...
by MTCF | Jan 20, 2019 | WOD
“MLK Day WOD” 63 Cleans 95/65 – 1963 “I have a dream” speech delivered 64 Wall Balls – 1964 Civil Act Rights Act was passed 64 Pull-ups – 1964 Nobel Peace Prize Price was won 65 Kettlebell Swings 53/35 – 1965 Voting Rights 68 Front Squats 95/65 – 1968...
