by MTCF | Sep 23, 2018 | WOD
OPEN & PERFORMANCE “Park it” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) FITNESS “Park it” For Time: 10 Power Cleans (105/75) 30 Air Squats 10 Front Squats...
by MTCF | Sep 21, 2018 | WOD
OPEN & PERFORMANCE “Full Circle” For Time: 1500 Meter Row 100 Double Unders 75 AMSU with plate 45/25 100 Double Unders 1500 Meter Row FITNESS “Full Circle” For Time: 1500 Meter Row 200 Single Unders 50 AMSU 200 Single Unders 1500 Meter...
by MTCF | Sep 20, 2018 | WOD
OPEN Squat Snatch Build to a Heavy Single “Ring of Fire” AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) … Up by (1) rep until finish PERFORMANCE Power Snatch Build to a Heavy...
by MTCF | Sep 19, 2018 | WOD
OPEN – PERFORMANCE – FITNESS “ Ship wreck” AMRAP 18: 200 M Run 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups
by MTCF | Sep 18, 2018 | WOD
OPEN & PERFORMANCE “ Buckle” For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees FITNESS “Buckle” For Time: 1,000 Meter Row 30 Deadlifts (155/105) 50...
by MTCF | Sep 17, 2018 | Uncategorized
OPEN – PERFORMANCE – FITNESS Back Squat Heavy Set of 5 “Elbow Grease” Alternating On the Minute x 14 (7 Rounds): Odd – 20/14 Calorie Row Even – 1 Minute Max Medicine Ball Squat Cleans (20/14) Score is lowest number of Medicine Ball Squat...
by MTCF | Sep 16, 2018 | WOD
OPEN & PERFORMANCE Power Clean and Jerk Build to Heavy Single “Grace” For Time: 30 Clean and Jerks (135/95) FITNESS Power Clean and Jerk Build to Heavy Single “Graceful” AMRAP 6: 6 Clean and Jerks (95/65) 30 Single...
by MTCF | Sep 14, 2018 | WOD
OPEN & PERFORMANCE “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) FITNESS “Nancy” 5 Rounds: 400 Meter Run 15 Front...
by MTCF | Sep 13, 2018 | WOD
OPEN – PERFORMANCE – FITNESS “Freaky Friday” Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 50/35 Calorie Bike 50 Kettlebell Swings (53/35)
by MTCF | Sep 12, 2018 | WOD
OPEN & PERFORMANCE “Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20)...
