by MTCF | Aug 6, 2025 | WOD
WOD: “Mutt Cutts” RX: Every 3:00 x 10 Sets 12/9 Echo Bike 15 Wall Balls 30 Double Unders 3 Wall Walks Wall Ball: 20/14lb, 9/6kg, 10/9ft Score = Average Time / Set Level 2: Every 3:00 x 10 Sets 12/9 Echo Bike 12 Wall Balls 24 Double Unders 2 Wall Walks Wall Ball:...
by MTCF | Aug 5, 2025 | Uncategorized
WOD: “He Must Workout” RX: For Quality Every 4:00 x 5 Sets 4 Sumo Deadlift 8 Strict Press 12 Dual Dumbbell Step-Ups 16 Weighted AMSU Sumo Deadlift: 315/205lb, 143/93kg Strict Press: 95/65lb, 43/30kg Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in Score = Completion....
by MTCF | Aug 4, 2025 | Uncategorized
Gymnastics Test: 0:00 – 2:00 – Max Unbroken Strict Pull-Ups 2:00 – 7:00 – Max Ring Rows *Rx : Body at Parallel to the Floor WOD: “Samsonite… I Was Way Off!” RX: Every 10:00 x 2 Sets 300/250m Row 10 Burpees 20 American Kettlebell Swings 10...
by MTCF | Aug 3, 2025 | WOD
Strength: Clean & Jerk Every 2:00 x 10 Sets 1 Clean and Jerk Starting @ ~60% and increasing to a 1RM for the Day Front Squat: On a 15:00 Clock Establish a 1RM Front Squat Optional Accessories: 4 Sets: For Completion 5/5 Bulgarian Split Squat (Dumbell Loaded)...
by MTCF | Aug 1, 2025 | WOD
WOD: “Disruptive Property” 10 Rounds for Time (Leap Frog with a Partner) 10 Burpee Pull-Ups 15 Dumbbell Bench Press 200m Run Dumbbells: 50/35lb, 22.5/15kg “Breaking up the work doesn’t always make it easier — it just spreads the...
by MTCF | Jul 31, 2025 | Uncategorized
Strength: Back Squat: Every 2:00 x 6 Sets 2 Back Squats @ 80% % of 1RM Back Squat WOD: “Asymptote” RX: 9:00 EMOM Minute 1: 6 Thrusters + 6 Toes to Bar Minute 2: 7 Thrusters + 7 Toes to Bar Minute 3: 8 Thrusters + 8 Toes to Bar Minute 4: 9 Thrusters + 9 Toes to Bar...
by MTCF | Jul 30, 2025 | Uncategorized
Strength: Snatch Complex Every 2:00 x 7 Sets Power Snatch Rest 10 seconds Squat Snatch Starting @ 70% of 1RM Snatch and building to a heavy for the day. WOD: “CrossFit Open 14.1” 10:00 AMRAP 30 Double‐Unders 15 Power Snatches Barbell: 75/55lb Level 2: As prescribed...
by MTCF | Jul 29, 2025 | Uncategorized
WOD: “Inversely Correlated” For Time: 10 Wall Walks 200m Run 30/24 Calorie Row 40 Wall Balls 500m Run Rest 3:00 500m Run 40 Wall Balls 30/24 Calorie Row 200m Run 10 Wall Walks Wall Ball: 20/14lb, 9/6kg, 10/9ft Level 2: For Time: 8 Wall Walks 200m Run 25/20 Calorie Row...
by MTCF | Jul 28, 2025 | Uncategorized
Strength: Clean and Jerk Complex: Every 2:00 x 7 Sets Power Clean Rest 10 seconds Squat Clean and Split Jerk Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day WOD: “The Derivative” RX: 3 Sets: :45 Second On / :15 Second Off Station 1: Calorie...
by MTCF | Jul 27, 2025 | Uncategorized
WOD: “Nate” RX: 20:00 AMRAP 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 American Kettlebell Swings Kettlebell: 70/53lb, 32/24kg Level 2: 20:00 AMRAP 4 Strict Pull-Ups + 4 Strict Ring Dips 4 Box Piked Handstand Push-Ups 8 American Kettlebell Swings Kettlebell: 53/35lb,...
