by MTCF | Mar 20, 2025 | Uncategorized
Strength Bench Press for load: 4 Sets [Building In Weight]: 2 Bench Press at 80-90% Rest 2-3 Minutes Between Sets WOD: “Bergeron Beep Test” On the Minute For Max Rounds: 7 Thrusters (75/55) 7 Pull-ups 7...
by MTCF | Mar 19, 2025 | Uncategorized
WOD: “Spring Chicken” 4 Rounds x AMRAP 8: 1,000 Meter Run Max Calorie Row Rest 2 Minutes Between Rounds
by MTCF | Mar 18, 2025 | Uncategorized
Strength: Deadlift for load: 15:00 Running Clock 4 Sets [Building In Weight]: 2 Deadlifts at 80-90% Rest 2-3 Minutes Between Sets WOD: “007” Open: 5 Rounds For Time: 15 Box Jumps (24″/20″) 12 Unbroken Dumbbell Deadlifts (50/35)’s 9 Unbroken Dumbbell...
by MTCF | Mar 17, 2025 | Uncategorized
Strength: Weighted Strict Pull-up for load: 4 Sets [Building In Weight]: 2 Strict Pull-ups at 80-90% Rest 2-3 Minutes Between Sets WOD: “Whoville” Open/Rx AMRAP 15: 1 Rope Climb (15′)* 10 Handstand Pushups 15 Sit-ups Fitness AMRAP 15: 1 Rope Climb (15′) 10...
by MTCF | Mar 16, 2025 | Uncategorized
Strength 15:00 Running Clock Back Squat (4×2) 4 Sets [Building in Weight]* 2 Back Squats @ 80-90% 1RM *Build in Weight but Stay in the 80-90% Window. WOD: “Heavy Duty” Open: 10 Rounds For Time: 200/180 Meter Row 3 Squat Cleans (185/135) Rx: 10 Rounds For Time:...
by MTCF | Mar 14, 2025 | Uncategorized
Strength: Bench for load: 4 Sets [Building In Weight]: 2 Bench Press at 77-87% Rest 2-3 Minutes Between Sets WOD: “Workbench” 3 Rounds For Time: 400 Meter Run 21 Dumbbell Bench Press (50/35)’s 12 Kettlebell Swings (70/53) Time Cap: 18 Minutes ...
by MTCF | Mar 13, 2025 | Uncategorized
WOD: Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch ♂ 225-lb (102-kg)...
by MTCF | Mar 12, 2025 | Uncategorized
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...
by MTCF | Mar 11, 2025 | Uncategorized
Strength: Deadlift for load: 4 Sets [Building In Weight]: 2 Deadlifts at 77-87% Rest 2-3 Minutes Between Sets WOD: “Lickety Split” For Time: 1,000/900 Meter Row 20 Power Cleans (185/135) 300 Double Unders * Partition However You’d Like Time Cap: 15...
by MTCF | Mar 10, 2025 | Uncategorized
Strength: Weighted Strict Pull-up for load: 4 Sets [Building In Weight]: 2 Strict Pull-ups at 77-87% Rest 2-3 Minutes Between Sets WOD: “The Hiccups” For Time: 800-600-400-200 Meter Run* 20-15-10-5 Burpee Pull-ups Time Cap: 20 Minutes Run Modifications* [MEN]...
