by MTCF | Dec 13, 2021 | Uncategorized, WOD
WOD: “McB” 12 EMOM… 1 Snatch — Building in Weight — Rest 2 Minutes– 12 EMOM… 1 Clean & Jerk — Building in Weight Buy Out: 14 Cartwheels If you see Coach McB and Coach Lindsay wish them a happy Birthday!! Coach Lindsay’s WOD...
by MTCF | Dec 10, 2021 | Uncategorized, WOD
WOD: “To The Window To The Wall” With a Partner… 10 Wall Walks 2 Rounds of “DT” with Axle Bar (100/70) 8 Wall Walks 2 Rounds of “DT” with Axle Bar 6 Wall Walks 2 Rounds of “DT” with Axle Bar 4 Wall Walks 2 Rounds of...
by MTCF | Dec 9, 2021 | Uncategorized, WOD
STRENGTH: Shoulder Press 1×8: – Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM. WOD: “Fireside Roast and Toast” 3 sets 3:00 Amrap 75 Double Unders 25 Wall Balls (20/14) Max Double Dumbbell...
by MTCF | Dec 7, 2021 | Uncategorized, WOD
WOD: “Ugly Christmas Sweater” *Choose your own adventure * Option 1: 20 Rounds 1 Devils Press (50s/35s) 2 Dumbbell Thrusters (50s/35s) 3 Burpee Box Jump Over (24/20) Option 2: 10 Rounds 2 Devils Press (50s/35s) 4 Dumbbell Thrusters (50s/35s) 6 Burpee Box Jump Over...
by MTCF | Dec 6, 2021 | Uncategorized, WOD
STRENGTH Back Squat 1×8 – Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM. WOD: “Hot Cocoa” 3 Sets (1 Set every 6 Minutes) 25/20 Calorie Row 30 Walking Lunges 25/20 Calorie Row...
by MTCF | Dec 5, 2021 | Uncategorized, WOD
STRENGTH: Hang Squat Clean: – Establish a 3 RM for the day WOD: “Winter Wonderland” 21-15-9 Push Press (95/65) Pull-Ups – At 10:00- 15-12-9 Shoulder to Overhead (135/95) Chest to...
