by MTCF | Mar 13, 2023 | Uncategorized
WOD: “Rowing Helen” 3 Rounds 500m Row 21 KB Swings 53/35 12 Pull Ups 12 Min Cap Strength: Squat Snatch Every :30 for 8:00 1...
by MTCF | Mar 12, 2023 | Uncategorized
WOD: AMRAP 16 15-30-45 Wall Balls 20/14 Box Jump Overs 24/20″ Calorie Row* *On the Last round, continue on the Rower for Max Calories until time expires Strength: Clean & Jerk Complex Every 2:00 for 14:00 Power Clean + 2...
by MTCF | Mar 10, 2023 | Uncategorized
Partner WOD: For Time With a Partner… 200 Double Unders 40 Deadlifts (225/155) 60 Box Jumps (24/20) 40 Toes to Bar 60 Box Jumps 40 Deadlifts (225/155) 200 Double Unders *Split work evenly. One partner works while one partner...
by MTCF | Mar 9, 2023 | Uncategorized
Strength: Push Press* In 14:00 Complete 10 Reps @ 95/65 10 Reps @115/75 10 Reps @135/95 Then find a 5RM in remaining time *Barbell comes from the floor in all sets! WOD: EMOM 12 1:00 Calories on Machine of Choice 1:00 Alternating DB Lunge Steps 50/35 1:00 Sit...
by MTCF | Mar 8, 2023 | Uncategorized
WOD: 5 Rounds* 20/15 Calorie Echo/AAB (or other machine) 5 Wall Walk 20 KB Swings 53/35 30 Min Cap *Work in a 1:00 on 1:00 off fashion until all 5 rounds are complete or time cap
by MTCF | Mar 7, 2023 | Uncategorized
WOD: With a 25:00 Clock 3 Rounds 20 Wall Balls 20/14 3 Squat Snatch 135/95 then 2:00 Rest then 3 Rounds 20 Wallballs 3 Squat Snatch 185/125 Then Find a 1RM Snatch in remaining...
by MTCF | Mar 6, 2023 | Uncategorized
WOD: 6 Rounds 3:00 on / 1:00 off 500/450m Row Max Burpees in remaining time Score = Max Burpees Post WOD Strength: Bench Press Every 2:30 for 10:00 10 Reps Build across...
by MTCF | Mar 5, 2023 | Uncategorized
WOD 21-15-9 Front Squat 135/95 Shoulder to OH 135/95 Chest to Bar Pull Ups 14:00 Time Cap Post WOD Strength Clean and Jerk In 10:00 Establish a Heavy...
by MTCF | Mar 2, 2023 | Uncategorized
Open 23.3 RX: Starting with a 6-minute time cap, complete as many reps as possible of: • 5 wall walks • 50 double-unders • 15 snatches (weight 1) • 5 wall walks • 50 double-unders • 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to...
by MTCF | Mar 1, 2023 | Uncategorized
During the Open Athletes will have the option to do a GOAT Day or the WOD. We will warm up as a group then split up and warm up individual movements or WOD movements for the day. For those of you that don’t know what a GOAT day is see below: “Goat” is CrossFit...
