by MTCF | Oct 3, 2022 | WOD
Strength: Back Squat In 12:00 Complete 30 Reps @ Bodyweight then Establish 5RM in remaining time WOD: “Don’t Stop Believing” Every 3:00 for 15:00 10 Thrusters 75/55 12 Box Jump Overs 24/20″ 15/12 Calorie Row (Goal is to complete all 5 rounds in negative...
by MTCF | Oct 2, 2022 | WOD
WOD: “Take on Me” For Time 800m Run 20 Deadlifts 225/155 8 Wall Walks –3:00 Rest– 8 Wall Walks 20 Deadlift 225/155 800m Run 18 Min Cap
by MTCF | Sep 30, 2022 | Uncategorized, WOD
Skill: 12:00 Running Clock: Athlete’s Choice Gymnastics Skills… WOD: “Katherine’s Birthday WOD” 4 Rounds For Time… 9 HSPU 220m Row/Run 9 Tall Box Jumps (30/24) 3 Cleans (Power or Squat) (195/145) ** If you see Coach Katherine today make sure to wish her a Happy...
by MTCF | Sep 29, 2022 | WOD
Strength: Front Squat In 14:00 establish a 1RM WOD: “Roadblock” 30 Sit Ups 40 Pull Ups 120 Wallballs 20/14 40 Pull Ups 30 Sit Ups 14 Min...
by MTCF | Sep 28, 2022 | WOD
Skill/Strength: 10:00 EMOM Minute 1 – 10 – 12 Pistol Squats (5/5) Minute 2 – :45 plank WOD: “Gung-Ho” For Time 120/90 Calorie Row (105/75 Echo) 90 S-DB OH Lunge 50/35 60 S-DB Devils Press 50/35 Partition as needed 21 Min Cap ...
by MTCF | Sep 27, 2022 | WOD
Skill/Strength: Pull Up EMOM x 10:00 Pick an option depending where you are with your pull-ups Option 1: 1-2 Weighted Pull-Ups Options 2: 3-5 Strict Pull-Ups Options 3: 2-3 Jumping Pull-UPs with Negative WOD: “Lady Jaye” AMRAP 15 200m Run 50′ HS Walk (3 Wall...
