by MTCF | May 27, 2022 | WOD
“Murph” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run In memory of Navy Lieutenant Michael...
by MTCF | May 25, 2022 | WOD
WOD: “Dancing With Strangers”” 50-35-20 Calorie Row Ab Mat Sit Ups Kettlebell Swings(53/35)
by MTCF | May 24, 2022 | WOD
STRENGTH: Clean and Jerk 3 reps @ 65% 2 reps @ 70% 1 rep @ 75% -Rest- 3 reps @ 70% 2 reps @ 75% 1 rep @ 80% -Rest- 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% WOD: “Centipede” Climb the Ladder for 8 Minutes 100m Run 2 Thrusters 95/65lbs 100m Run 3 Thrusters 95/65lbs 100m...
by MTCF | May 23, 2022 | WOD
Extended Warm Up: Reverse Tabata (:10 on :20 off) Alternate Movements for 4 rounds each a. Burpees b. Air Bike Cals c. Rest WOD: “Pole Position” Every 3 Minutes for 30 Minutes :15 Air Bike Sprint for Cals Score is total Calories for the 10...
by MTCF | May 22, 2022 | Uncategorized, WOD
STRENGTH/SKILL Push Press On a 15 Minute Running Clock: Build to a heavy set of 2 Push Presses WOD: “Paperboy” 200m Run 10 Hang Power Cleans 115/75lbs 10 Push Press 115/75lbs 200m Run 10 Hang Power Cleans 10 Push Press 200m Run 10 Hang Power Cleans 10 Push Press 200m...
by MTCF | May 20, 2022 | WOD
WOD: “Three Cheers” AMRAP 18: 3 Russian Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Russian Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Russian Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run … Climbing by 3’s until...
