by MTCF | Jan 18, 2019 | WOD
OPEN “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups PERFORMANCE “Open Test” AMRAP 20: 50 Wallballs...
by MTCF | Jan 17, 2019 | WOD
OPEN – PERFORMANCE – FITNESS “Goat Day” On the Minute x 30 Odd Minutes: Movement 1 Even Minutes: Movement 2 Post scores to comments. “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best...
by MTCF | Jan 16, 2019 | WOD
5X5 Back Squat (building to a heavy 5) OPEN & PERFORMANCE “Water Power” AMRAP 15: 60 Double Unders 30 Box Step Ups 24/20 10 Power Snatches (115/83) FITNESS “Water Power” AMRAP 15: 120 Single Unders 30 Box Step Ups 24/20 10 Power Snatches...
by MTCF | Jan 15, 2019 | WOD
“Fill The Cup OPEN 3RFT 8 Sumo Dead Lifts 225/185 500M Row Performance 3RFT 8 Sumo Dead Lifts 185/135 500M Row Fitness 3RFT 8 Sumo Dead Lifts 135/95 500M Row “Midline Madness” 3 Sets, Not for Time: 10 Side bends with dumbbell your choice of weight. 15 Abmat...
by MTCF | Jan 14, 2019 | WOD
OPEN & PERFORMANCE “Hay Day” 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) FITNESS “Hay Day” 21 – 15 – 9 Wallballs (14/10) Pull-ups Thrusters (75/55) Box Jumps (24/20) Kettlebell Swings...
by MTCF | Jan 13, 2019 | WOD
OPEN & PERFORMANCE 3-Position Clean Build to a Heavy Complex (One power clean, One hang squat clean, One squat clean) “Hangover” 3 Rounds: 15 Hang Power Cleans (115/83) 15 Lateral Barbell Burpees FITNESS 3-Position Clean Build to a Heavy Complex (One power clean,...
