by MTCF | Dec 28, 2018 | WOD
OPEN & PERFORMANCE “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) FITNESS “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts...
by MTCF | Dec 27, 2018 | WOD
Regular Classes OPEN & PERFORMANCE “Round Trip” 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 8 Kettle Bell Swings 70/53 *The round with your slowest time is your score FITNESS “Round Trip” 6 Rounds, On the 3:00: 20/14 Calorie Row 60 Single Unders 8...
by MTCF | Dec 26, 2018 | WOD
Regular classes but there is no 6:15pm OPEN & PERFORMANCE Power Snatch Build to a Heavy 5 “Play Ball” 3 Rounds 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) FITNESS Power Snatch Build to a Heavy 5 “Play Ball” 3 Rounds 10 Power Snatches...
by MTCF | Dec 25, 2018 | WOD
Open Gym from 9am-11am “Linda“ 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for...
by MTCF | Dec 24, 2018 | WOD
Day Off! Enjoy!
by MTCF | Dec 20, 2018 | WOD
OPEN & PERFORMANCE Back Squats 3 Sets of 5 Across “ Krueger” 21-15-9 Kettlebell Swings (70/53) Front Squats 95/65 FITNESS Back Squats 3 Sets of 5 “Krueger” 21-15-9 Kettlebell Swings (53/35) Front Squats...
