by MTCF | Jun 18, 2025 | Uncategorized
WOD: “Hey Ya” Every 6:00 x 4 Sets 20/14 Calorie Echo 25 Abmat Sit-Ups 400m Run
by MTCF | Jun 17, 2025 | Uncategorized
Strength: Every 2:30 x 5 Sets 2 Sets x 1 Pause Front Squat + 4 Front Squats @ 70% 2 Sets x 1 Pause Front Squat + 3 Front Squats @ 75% 1 Set x 1 Pause Front Squat + 2 Front Squats @ 80% Pause :03 on the Pause Front Squat at Bottom *After Each Set Complete 3 Broad Jumps...
by MTCF | Jun 16, 2025 | Uncategorized
Strength: Every 2:00 x 5 Sets 1 Power Clean + 1 Push Press + 3 Push Jerks @ 75%+ of 1RM Push Press % of Push Press Goal: Work towards 85% of 1RM Push Press on the final set of this complex. *Do not exceed 90% WOD: “PRV It, Diane” RX: For Time: 21-18-15 Deadlifts...
by MTCF | Jun 15, 2025 | Uncategorized
Gymnastics Strength: Every 2:00 x 5 Sets 3-5 Strict Pull-Ups + 10 Alternating Overhead Rotational Ball Slams *We are looking to add weight to the Strict Pull-Ups if possible Alternating Overhead Rotational Ball Slams: WOD: “So Fresh, So Clean” RX: 3 Sets: For Time 10...
by MTCF | Jun 13, 2025 | Uncategorized
WOD: “Zion Uprising” 5 Rounds for Time, As waterfall in teams of 3-4 30 Abmat Sit-Ups 50ft (15m) Dumbbell Walking Lunges 200m Run 15 Line Facing Burpees This will be done as a team of 3 or 4 partners depending on class numbers and size. Dumbbell: 50/35lb...
by MTCF | Jun 12, 2025 | Uncategorized
WOD: “The Oracle” RX: 3 Rounds for Time 12-9-7 BMU 500/450m Row* 24-18-14 Deadlift Barbell: 205/145lb, 93/66kg Fitness: 3 Rounds for Time 24-18-14 Pull-Ups 500/450m Row* 24-18-14 Deadlift Barbell: 155/105lb, 70/48kg Competitor: 3 Rounds for Time 12-9-7 BMU 500/450m...
by MTCF | Jun 11, 2025 | Uncategorized
WOD: “Walking on the Walls” Competitor: For Time 8 Wall Walks 15 Wall Balls 20 Box Jump Overs 30 Wall Balls 20 Box Jump Overs 15 Wall Balls 8 Wall Walks RX: For Time 5 Wall Walks 15 Wall Balls 20 Box Jump Overs 30 Wall Balls 20 Box Jump Overs 15 Wall Balls 5 Wall...
by MTCF | Jun 10, 2025 | Uncategorized
WOD: “Sentinel Storm” Competitor: For Max Reps 3 Sets: 8:00 AMRAP 1000m Run 30 Toes to Bar – Max Power Snatch Rest 4:00 b/t sets Barbell: 135/95lb, 61/43kg RX: For Max Reps 3 Sets: 8:00 AMRAP 1000m Run 25 Toes to Bar – Max Power Snatch Rest 4:00 b/t sets...
by MTCF | Jun 9, 2025 | Uncategorized
Strength: Weighted Pull-Ups Every 2:00 x 5 Sets 3 Reps for Max Load WOD: “Trinty” Competitor: Every 3:00 x 5 Sets 50 Double Unders 15 Dumbbell Bench Press 10 Burpee Pull-Ups Dumbbells: 2 x 70/50lb RX: Every 3:00 x 5 Sets 50 Double Unders 15 Dumbbell Bench Press 10...
by MTCF | Jun 8, 2025 | WOD
Strength: Every 2:30 x 5 Sets Clean Pull Power Clean Clean Pull Squat Clean Split Jerk WOD: “Morpheus” Competitor: For Load: 15:00 EMOM Minute 1 – 18/13 Calorie Bike Minute 2 – 2 Squat Clean & Jerk @ 90% Minute 3 – Rest RX: For Load: 15:00 EMOM...
