by MTCF | Jul 25, 2025 | Uncategorized
WOD: “Dead Weight” With a Partner: 7 Rounds For Time (Split Reps as Needed): 15 Deadlifts 5 Wall Walks 15 Box Jumps 30 Abmat Sit-Ups Box Height: 24/20in Deadlift: (225/155lb, 102/70kg) Wall Walk: 10in to Wall Score: Total...
by MTCF | Jul 24, 2025 | Uncategorized
Strength: Squat Snatch: For Load: Every 1:15 x 12 Sets 1 Squat Snatch 2 Sets @ 70% 3 Sets @ 75% 4 Sets @ 80% 3 Sets @ 85%+ % is Based on 1RM Squat Snatch Record Working Weight WOD: “Fibo-Snatchy” 13:00 AMRAP 1-1-2-3-5-8-13-21-34 Squat Snatch Lateral Burpees Over Bar...
by MTCF | Jul 23, 2025 | Uncategorized
WOD: “Only Diesel” 3 Sets: For Max Calories 3:00 AMRAP 400m Run – Max Calorie Bike – Rest 1:30 – 3:00 AMRAP 400m Run – Max Calorie Row – Rest 1:30 – Score = Sum Total Calories Level 2: As prescribed Level 1: 300m Run Competitor:...
by MTCF | Jul 22, 2025 | Uncategorized
Strength: Strict Press Every 90 seconds x 8 Sets 3 Strict Press @ 70%+ WOD: “All gas, No Brakes” RX: For Time 21-18-15-12-9 American Kettlebell Swings Push-Ups *50 Double Unders after each round Kettlebell: (53/35lb, 24/16kg) Time Cap 12:00 Level 2: For Time...
by MTCF | Jul 21, 2025 | Uncategorized
Strength: Front Squat: 5-4-3-2-1 Every 2:30 x 5 Sets Set 1: 5 Reps @ 70% Set 2: 4 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: 1 Rep @ 90% WOD: “Second Wind” For Reps: 2 Sets 6:00 AMRAP 10 Burpee Box Jump Overs 20 Single Arm Overhead Reverse Lunges...
by MTCF | Jul 20, 2025 | Uncategorized
WOD: “Iron Lung” RX: 5 Rounds for Time 600m Run 10 Clean & Jerks Load: 135/95lb Score = Time Time Cap: 30:00 Level 2: 5 Rounds for Time 400m Run 10 Clean and Jerks 115/75lb Level 1: 4 Rounds for Time 400m Run 15 Hang Power Clean and Jerks 95/65lb Comp:...
by MTCF | Jul 18, 2025 | Uncategorized
WOD: “Life Finds A Way” Team Conditioning For Reps: 4 sets x 5:00 Running Clock :30 Max Wall Walks – :30 sec Rest – :30 Max Dumbbell Push Press – :30 Rest – :30 Max Calorie Row – :30 Rest – :30 Max Burpees to Plate – Rest 1:30...
by MTCF | Jul 17, 2025 | Uncategorized
Strength: “Power Snatch” Every 90 seconds x 10 Sets Sets 1-5: 2 Power Snatch @ 75% (Touch & Go) Sets 6-10: 1 Power Snatch @ 80-90% WOD: “You’re Gonna Need a Bigger Boat.” 10:00 AMRAP 15 Toes to Bar 50 Double Unders 15 Overhead Squats Barbell: 75/55lb Level 2:...
by MTCF | Jul 16, 2025 | Uncategorized
WOD: “Say Hello to My Little Friend” 20:00 EMOM Minute 1: 3 Deadlifts Minute 2: 3 Bench Press Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups Minute 4: Rest Kettlebell @ 53/35lb, 24/16kg Deadlift and Bench Loading @...
by MTCF | Jul 15, 2025 | Uncategorized
WOD: “Run, Forest, Run” RX: 3 Rounds for Time 800m Run 25 Burpees to Target* 500/450m Row 50ft (15m) Dual Dumbbell Front Rack Walking Lunges Dumbbells: 35/25lb, 15/12kg Burpees to Target: Just out of Reach Level 2: 3 Rounds for Time 800m Run 20 Burpees to Target...
