by MTCF | Jan 16, 2019 | WOD
5X5 Back Squat (building to a heavy 5) OPEN & PERFORMANCE “Water Power” AMRAP 15: 60 Double Unders 30 Box Step Ups 24/20 10 Power Snatches (115/83) FITNESS “Water Power” AMRAP 15: 120 Single Unders 30 Box Step Ups 24/20 10 Power Snatches...
by MTCF | Jan 15, 2019 | WOD
“Fill The Cup OPEN 3RFT 8 Sumo Dead Lifts 225/185 500M Row Performance 3RFT 8 Sumo Dead Lifts 185/135 500M Row Fitness 3RFT 8 Sumo Dead Lifts 135/95 500M Row “Midline Madness” 3 Sets, Not for Time: 10 Side bends with dumbbell your choice of weight. 15 Abmat...
by MTCF | Jan 14, 2019 | WOD
OPEN & PERFORMANCE “Hay Day” 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) FITNESS “Hay Day” 21 – 15 – 9 Wallballs (14/10) Pull-ups Thrusters (75/55) Box Jumps (24/20) Kettlebell Swings...
by MTCF | Jan 13, 2019 | WOD
OPEN & PERFORMANCE 3-Position Clean Build to a Heavy Complex (One power clean, One hang squat clean, One squat clean) “Hangover” 3 Rounds: 15 Hang Power Cleans (115/83) 15 Lateral Barbell Burpees FITNESS 3-Position Clean Build to a Heavy Complex (One power clean,...
by MTCF | Jan 11, 2019 | WOD
OPEN & PERFORMANCE “Tread Water” 2k Row 150 Double Unders 10 Rounds of “Cindy” FITNESS “Tread Water” 2k Row 300 Single Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air...
by MTCF | Jan 10, 2019 | WOD
“Gains” 3X3 Bench 3X3 Bulgarian Split Squats (3 Per Leg) 3X3 Front Squat Work up to a heavy 3
by MTCF | Jan 9, 2019 | WOD
OPEN & PERFORMANCE “Marston” AMRAP 20: 1 Deadlift (315/205)* 10 Toes to Bar 15 Barbell Facing Burpees FITNESS “Marston” AMRAP 20: 1 Deadlift (205/175)* 10 Toes to Bar 15 Barbell Facing Burpees *Note: “Marston” as written is 405/285. To preserve the stimulus of...
by MTCF | Jan 8, 2019 | Uncategorized
OPEN & PERFORMANCE “Guts and Glory” 21 – 15 – 9 Double Unders Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over the Bar Overhead Squats (95/65) FITNESS “Guts and Glory” 21 – 15 – 9 Single Unders Thrusters (75/55) 15 – 12...
by MTCF | Jan 7, 2019 | WOD
OPEN – PERFORMANCE – FITNESS “One-Two Punch” Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20)...
by MTCF | Jan 6, 2019 | WOD
OPEN & PERFORMANCE Hang Squat Snatch Heavy Single “Tell Me” AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders FITNESS Hang Power Snatch Heavy Single “Tell Me” AMRAP 9: 10 Hang Power Snatches (75/55) 60 Single...
