by MTCF | Dec 1, 2024 | Uncategorized
Strength: Strict Press: 12:00 Running Clock 1 Strict Press • Same Weight Across • Aim For 89% 1RM WOD: “Hangry” 15-12-9: Hang Power Cleans 200 Meter Run* Push Jerks 200 Meter Run Barbell: Open/RX:(155/105) Fitness: (115/85) Time Cap 18:00 Run Subs: * 250/225m Row...
by MTCF | Nov 29, 2024 | Uncategorized
WOD: “Fuse Box” AMRAP 20: 30 Sit-ups 20 Box Jumps (24″/20″) 1,000/900 Meter Bike Erg
by MTCF | Nov 28, 2024 | Uncategorized
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 “Frans House” 15 Thrusters (95/65) 15 Pull-ups “Grace & Isabel’s House” 20 Ground to Overhead (95/65) “Helen’s House” 400m...
by MTCF | Nov 26, 2024 | Uncategorized
Strength: Deadlift: 2:00 Running Clock 3 Sets: 2 Strict Press * Same Weight Across * Aim For ~86% WOD: “Christine” 3 Rounds For Time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Time Cap: 18...
by MTCF | Nov 25, 2024 | Uncategorized
Strength: Shoulder Press: 12:00 Running Clock 3 Sets: 2 Strict Press * Same Weight Across * Aim For ~86% WOD: Open: AMRAP 18: 18 Toes to Bar 9 Push Press, @weight(165/115) Every 2 Minutes [Starting at 0:00]: 200 Meter Run RX: AMRAP 18: 18 Toes to Bar 18 Push Press...
by MTCF | Nov 24, 2024 | Uncategorized
Strength: Back Squat 12:00 Running Clock 3 Sets: 2 Back Squats * Same Weight Across * Aim For ~86% WOD: Open/RX: AMRAP 10: 1-2-3…Devil Cleans (50/35)’s 30 Double Unders Fitness: AMRAP 10: 1-2-3…Devil Cleans (35/20)’s 30 Double...
by MTCF | Nov 22, 2024 | Uncategorized
WOD: [TEAMS OF 3] 3 Rounds For Time: 15-12-9 Rope Climbs (15′) 400 Meter Team Run 60 Dumbbell Snatches (70/50) 400 Meter Team Run Time Cap: 35 Minutes * Run together, split inside reps as you’d like * First athlete back can start on inside...
by MTCF | Nov 21, 2024 | Uncategorized
Strength Back Squat 12:00 Running Clock 3×3 • Same Weight Across • Aim For ~82% WOD: “Game Over” OPEN: For Time: 1,000/900 Meter Row Directly Into… 100 Wallballs, @wallball(20/14) to 10/9 ft 50 Burpees Over Rower Time Cap: 18 Minutes RX: For Time: 1,000/900...
by MTCF | Nov 20, 2024 | Uncategorized
WOD: “This Little Piggy” 10 Rounds For Time: 500/450 Meter Bike Erg 30 Double Unders 8 Toes to Bar Time Cap: 30 Minutes Modifications BIKE • 250/225m Row • 200/180m Ski • 12/10 Calorie Echo Bike • 200m...
by MTCF | Nov 19, 2024 | Uncategorized
Deadlift 12:00 Running Clock 3×3 • Same Weight Across • Aim For ~82% WOD: “Plus-Minus” OPEN For Time: 10-8-6-4-2 Power Cleans, @weight(185/125) 40-32-24-16-8 Hand-Release Push-ups Time Cap: 18 Minutes RX: For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6...
