by MTCF | May 24, 2026 | Uncategorized
WOD: “Murph” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Wear a 20/14lb, 9/6kg Weight Vest or Body Armor Level 2: For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partitioned as desired (No Weight Vest) Level 2/1:...
by MTCF | May 21, 2026 | Uncategorized
Strength: Deadlift Take 20:00 to Establish a 1RM Deadlift WOD: “Beatrix Kiddo” For Time 3 Sets: 10 Deadlifts 20/14 Calorie Echo Bike Rest 2:00 between sets Time Cap: 11:00 Score = Average Time Barbell: 55% of 1RM Deadlift Level 2: 3 Sets: 10 Deadlifts 16/12 Calorie...
by MTCF | May 20, 2026 | Uncategorized
Strength: Hang Snatch Every 1:30 x 10 Sets: 1 Hang Snatch *Can be a Power or Squat Snatch Starting Load: 60% of 1RM Snatch Build to 1RM for the Day WOD: “Jackie Brown” For Time Every 2:00 x 8 Sets: 5/5 Kettlebell Hang Snatch 50 Double-Unders 10 Wall Balls Kettlebell:...
by MTCF | May 19, 2026 | Uncategorized
WOD: “Katniss” For Time: 1000m Run 10 Wall Walks 50 Toes to Bar 50 Single Dumbbell Box Step-Overs 1000m Run 10 Wall Walks 50 GHD Sit-Ups 50 Box Jump Overs Time Cap: 30:00 Score = Time Level 2: For Time: 1000m Run 8 Wall Walks 40 Toes to Bar 40 Single Dumbbell Box...
by MTCF | May 18, 2026 | Uncategorized
Strength: Bench Press Take 15:00 to Establish a 1RM Back Squat WOD: “Furiosa” For Load Every 3:00 x 5 Sets: 25/20 Calorie Row Barbell Complex: Clean + Hang Clean + Clean Time Cap: 3:00 per set Score = Sum Total Load Across 5 Sets Level 2: Every 3:00 x 5 Sets: 20/16...
by MTCF | May 17, 2026 | Uncategorized
Strength: Bench Press Take 15:00 to Establish a 1RM Bench Press WOD: “The Devil Wears Prada” For Rounds + Reps 10:00 AMRAP 2-4-6-8-10 Single Arm Devils Press Lateral Burpees over the Dumbbell 10 Chest to Bar Pull-Ups Each Round Score = Rounds + Reps Dumbbell: 50/35lb,...
by MTCF | May 14, 2026 | Uncategorized
Strength Back Squat: Every 2:00 x 4 Sets: 3 Back Squats % of 1RM Back Squat Working Load: 80% WOD: “Flare Blitz” For Reps 4 Sets: 3:00 AMRAP / 1:00 Rest 24/18 Calorie Row AMRAP in Remaining Time: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead 3 Back Squats 3...
by MTCF | May 13, 2026 | Uncategorized
WOD: “Lava Plume” For Time 6 Rounds: 400m Run 200m Farmers Carry 1:00 Wall Sit Score = Time Farmers Carry: 2 x 50/35lb, 22.5/15kg Dumbbells or 2 x 53/35lb, 24/16kg Kettlebells Level 2: 6 Rounds: 400m Run 200m Farmers Carry 1:00 Wall Sit Farmers Carry: 2 x 45/30lb,...
by MTCF | May 12, 2026 | Uncategorized
Strength: Deadlift Conditioning For Time: Every 3:00 x 4 Sets: 10 Box Jumps (Step Down) 5 Deadlifts Score = Total Time Including Rest Box: 30/24in Barbell: 75% of 1RM Deadlift WOD: “Annie” For Time: 50-40-30-20-10 Double-Unders Abmat Sit-Ups Score = Time Level 2: For...
by MTCF | May 11, 2026 | Uncategorized
Strength: “Bench Press” Every 2:00 x 5 Sets: Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 2 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: Max Reps @ 85% % of 1RM Bench Press Goal on Max Set: 5+ Reps WOD: “Lucario’s Aura Sphere” For Reps: 15:00 AMRAP Unbroken Pull-Up Set...
