by MTCF | Mar 23, 2022 | Uncategorized, WOD
Strength/Skill Every 4 Minutes for 16 Minutes 1 Set of HSPU Immediately into Max duration HS Hold (:60 cap) HSPU set should be between 8-20 reps. Choose a number you believe you can repeat for all 4 rounds. Stop your HSPU set before failure to allow yourself time in a...
by MTCF | Mar 11, 2022 | WOD
WOD: “I am Beyoncé, always” Teams of 2 2000m Row/4000m Bike Erg 80 Slamballs (20/15) 1500m Row/3000m Bike Erg 60 Slamballs (20/15) 1000m Row/2000m Bike Erg 40 Slamballs...
by MTCF | Mar 10, 2022 | WOD
OPEN 22.3 For time: • 21 pull-ups • 42 double-unders • 21 thrusters (weight 1) • 18 chest-to-bar pull-ups • 36 double-unders • 18 thrusters (weight 2) • 15 bar muscle-ups • 30 double-unders • 15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb ♂ 95 lb, then 115...
by MTCF | Mar 9, 2022 | WOD
“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No...
by MTCF | Mar 8, 2022 | Uncategorized, WOD
WOD: “The worst thing about prison was the dementors” 27-21-15-9 Calorie Row Dumbbell Bench Press/Floor Press (50s/35s) Box Step-ups Finisher: Standing Tricep DB French Press: 4 sets: 10 reps Single Arm Lat Pulldown 4 sets: 10 Reps Single Arm DB Bent Over Row 4 sets:...
by MTCF | Mar 7, 2022 | Uncategorized, WOD
WOD: “I’m not superstitious, but I am a little sitious.”50-40-30-20-10 Air Squats Sit-Ups 5-4-3-2-1 Rope Climbs
