by MTCF | May 17, 2019 | WOD
‘Pat’ 18 RFT 200 m sand bag run 1 bar muscle up When you see coach Pat today please wish him a Happy Birthday!
by MTCF | May 16, 2019 | WOD
As a team of 2 complete: *one person works at a time “Party Time People” 4 Rounds for Time 50 total walking lunges 100 Single unders 50 Burpees
by MTCF | May 15, 2019 | WOD
1 RM Push Jerk “Thursday after 5″ Open AMRAP15 15 Box Jumps (24″/20”) 12 Hand release Push-Ups 9 Push Jerks 135/95 Performance AMRAP 15 15 Box Jumps (24″/20″) 12 Hand release Push-Ups 9 Push Jerks 115/83 Fitness AMRAP15 12 Box Jumps...
by MTCF | May 14, 2019 | WOD
Hang Squat Clean Every 2 Minutes for 12 Minutes (6 sets) 3 Hang Squat Cleans Build over the course of the 6 sets. Metcon Party For Time Row 750m 50 Wallballs (20/14) 25 Power Cleans...
by MTCF | May 13, 2019 | WOD
“Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (53/35 lbs) 12 Pull-Ups
by MTCF | May 12, 2019 | WOD
Deadlift Every 3 minutes, for 18 minutes (6 sets) Set 1, 5 reps @ 70% Set 2, 5 reps @ 75% Set 3, 3 reps @ 80% Set 4, 2 reps @ 85 Set 5, 1 rep @ 90% Set 6, 3-5 reps @ 85% Then right into 800M run rest the time it took to run it. 400M run rest the time it took to run it...
by MTCF | May 10, 2019 | WOD
“Matt” 25 DU 12 Clean and Jerks 135/95 25 DU 9 Clean and Jerks 135/95 25 DU 6 Clean and Jerks 135/95 25 DU 3 Clean and Jerks 135/95 Rest 5 Min 200M Run 12 Snatches 95/65 200M Run 9 Snatches 200M Run 6 Snatches 200M Run 3 Snatches When you see coach Matt...
by MTCF | May 9, 2019 | WOD
3X3 Back Squat with a 3 second pause at bottom Open and Performance “The Best” 8 RFT 250M row 10 Kettle Bell Swings 53/35 15 Ab Mat Sit Ups Fitness “The Best” 8 RFT 250M row 10 Kettle Bell Swings 35/18 15 Ab Mat Sit...
by MTCF | May 8, 2019 | WOD
“And Then” Open/Performance AMRAP 8 8 Deadlifts (225/155) 8 Box Jumps (24″/20″) Rest 4 minutes, and then… AMRAP 8 8 Ring Dips 16 Air Squats Rest 4 minutes, and then… 8 Dumbbell Shoulder to Overhead (50/35) 24 Double Unders “Fitness”...
by MTCF | May 7, 2019 | WOD
Dumbbell Reverse Lunges 3 x 20 steps total Rest 2 minutes between sets *Dumbbells in suitcase position. Holding at Hips Controlled steps – solid technique! “Fight” AMRAP 15 Open/Performance 20 Dumbbell Snatches total (50/35) 200M Run 7 Burpees 200M...
