by MTCF | Mar 9, 2025 | Uncategorized
Strength Back Squat (4×2) 4 Sets [Building In Weight]: 2 Back Squats at 77-87% Rest 2-3 Minutes Between Sets WOD: “Far From Over” 30-24-18: Box Jump Overs (30″/24″) Dumbbell Reps (50/35)’s 100 Meter Farmers Carry Round 1: Dumbbell Push Press...
by MTCF | Mar 6, 2025 | Uncategorized
WOD: Open 25.2 RX: For time: • 21 pull-ups • 42 double-unders • 21 thrusters (weight 1) • 18 chest-to-bar pull-ups • 36 double-unders • 18 thrusters (weight 2) • 15 bar muscle-ups • 30 double-unders • 15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb ♂ 95 lb,...
by MTCF | Mar 5, 2025 | Uncategorized
WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into...
by MTCF | Mar 4, 2025 | Uncategorized
Strength: Deadlift (5×2) 5 Sets [Building In Weight]: 2 Deadlifts at 75-85% Rest 1-2 Minutes Between Sets WOD: “Tiger Blood” 3 Rounds For Time: 10 Clean & Jerks (135/95) 400 Meter Run Time Cap: 15...
by MTCF | Mar 3, 2025 | Uncategorized
Strength: Strict Pull-up 5 Sets [Building In Weight]: 2 Strict Pull-ups at 75-85% Rest 1-2 Minutes Between Sets WOD: “Cut Backs” On the 1:30 x 10 Sets: 10-1 Pull-ups 30 Double Unders Max Calorie...
by MTCF | Mar 2, 2025 | Uncategorized
Strength: Back Squat 5 Sets [Building In Weight]: 2 Back Squats at 75-85% Rest 1-2 Minutes Between Tunnel Vision: 5 Rounds For Time: 15 Box Jumps (24″/20″) 15 Wallballs (20/14) 15 Kettlebell Swings (53/35) Time Cap: 18...
by MTCF | Feb 28, 2025 | Uncategorized
WOD: “Rowing with Annie” With a Partner: 100 Cal Row 100 Double Unders 100 AMSU 80 Cal Row 80 Double Unders 80 AMSU 60 Cal Row 60 Double Unders 60 AMSU 40 Cal Row 40 Double Unders 40 AMSU 20 Cal Row 20 Double Unders 20...
by MTCF | Feb 27, 2025 | Uncategorized
WOD: Open25.1 As many rounds and reps as possible in 15 minutes of: – 3 lateral burpees over the dumbbell – 3 dumbbell hang clean-to-overheads – 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang...
by MTCF | Feb 26, 2025 | Uncategorized
WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into...
by MTCF | Feb 25, 2025 | Uncategorized
Strength: 4 Sets: 1 Weighted Strict Pull-up • Rest 20 Seconds — slamballs • Build In Weight To Technical Failure • Rest 1-3 Minutes Between Sets WOD: “Hallucinate” AMRAP 14: 2 Rope Climbs (15′) 4 Burpee Box Jumps (30″/24″) 8 Dumbbell Snatches...
