by MTCF | Nov 25, 2022 | Uncategorized
STRENGTH: Clean and Jerk Every :30 for 10:00 1 Rep WOD: “STRENGTH” 15 Rounds 2 Squat Clean and Jerk 185/135 5 Toes to Bar 25′ HS Walk or Double KB/DB OH 50′ Walk 25 Min...
by MTCF | Nov 23, 2022 | Uncategorized
One Class Today at 9:00am… WOD: “Thanksgiving With The Girls” Angie’s House 20 pull-ups 20 push-ups 20 AMSU 20 air squats Annie’s House 30 double unders 30 AMSU Christine’s House 500m row 12 deadlifts (135/95) 21 box jumps (24/20) Eva’s House 800m run 30 KBS (70/53)...
by MTCF | Nov 22, 2022 | Uncategorized
Strength: Back Rack Lunges Every 3:00 for 15:00: Complete 10 Back Rack Lunges (5/side) WOD: “Food Coma” Every 2:30 for 15:00 10 DB Front Rack Lunge Steps 50/35s 10 DB Thrusters 50/35s 10 Lateral Burpees ov...
by MTCF | Nov 21, 2022 | Uncategorized
STRENGTH: Power Snatch EMOM 10 3 T&G Reps WOD: “Gobble Up” AMRAP 10 Climb the Ladder 1 Wall Walk 3 Power Snatch 75/55 2/6, 3/9, 4/12,...
by MTCF | Nov 20, 2022 | Uncategorized
STRENGTH: Deadlift 3×10 Deadlift w/ Tempo 10-10-10 Moderate, Moderate, Challenging WOD: “Cold Turkey” AMRAP 15 400m Run (or 500m Row, 1000M Bike Erg,) 21 KB Swings 53/35 12 Pull...
by MTCF | Nov 18, 2022 | Uncategorized
WOD: “Thanksgiving Sampler Platter” For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (50/35) Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls (20/14...
by MTCF | Nov 17, 2022 | Uncategorized
Strength: Front Squat Every 2:00 for 14:00 Complete 5 Reps WOD: 1-10 Thrusters 95/65 30 Double Unders 12 Min Cap
by MTCF | Nov 16, 2022 | Uncategorized
WOD: Every 5:00 for 30:00 21/15 Calorie Row 18 DB Box Step Up 24/20″ 50/35 15 Rower Facing Burpees
by MTCF | Nov 15, 2022 | Uncategorized
Strength: Split Jerk EMOM 8 1 Rep Then 5:00 to take 2-3 attempts at a Heavy Single WOD: 15-12-9-6-3 Strict HSPU Shoulder to OH 155/105 *Run 100m after each movement 12 Min Cap The flow of the work is 15 SHSPU, 100m Run, 15 Sh to OH, 100m Run, 12 SHSPU,...
by MTCF | Nov 14, 2022 | Uncategorized
Strength: Power Clean In 13:00… Establish a T&G 2RM WOD: 5 Rounds 200m Run 6 Power Clean at 185/135 6 Bar Muscle Up* Rest 1:00 18 Min Cap *Scale to Burpee Pull...
