by MTCF | Nov 21, 2018 | WOD
Thanksgiving morning with the Conti coaches. They will be at the gym for 8:30 am with a EPIC WOD and a start time of 9am. This will be a WOD that will be programed but more open gym style. Please come at 8:30am to be ready to start promptly at 9am. “5 Girls one...
by MTCF | Nov 20, 2018 | WOD
“Yvonne” For Time (with a Partner) 76 Air Squats 76 Dumbbell Push Presses (50/30 lb) 76 AbMat Sit-Ups 76 Wall Ball Shots (20/14 lb) 76 Burpees 76 Medball Twists (20/14 lb) 76 Push-Ups 76 Kettlebell Swings (53/35 lb) 76 Dumbbell Thrusters (50/35 lb) 400...
by MTCF | Nov 19, 2018 | WOD
“Running out of time” “Open” 20-16-12-8-4 Over Head Squats 95/65 10-8-6-4-2 Muscle Ups “Performance” 20-16-12-8-4 Over Head Squats 95/65 10-8-6-4-2 Pull ups and Dips “Fitness” 20-16-12-8-4 Front Squats 95/65 10-8-6-4-2...
by MTCF | Nov 18, 2018 | WOD
“The Overlander” “Open” AMRAP 15 15 Hand Stand Push Ups 15 Sumo Dead Lift High Pull 95/65 15 Box Jump overs 24/20 “Performance” 15 Hand Release Push Ups 15 Sumo Dead Lift High Pull 95/65 15 Box Jumps overs 24/20...
by MTCF | Nov 16, 2018 | WOD
Voo Doo AMRAP 20 “OPEN” 20 Toes to Bar 10 Single arm DB push press per arm 50/35 40 Walking lunges per leg “Performance” 20 Toes to Bar 10 Single arm DB push press per arm 35/20 40 Walking lunges per leg “Fitness” 20 Knee Raises 10...
by MTCF | Nov 15, 2018 | WOD
One Rep Max Squat Snatch Isabell 30 Snatches for time 135/95
