by MTCF | Jun 6, 2025 | Uncategorized
WOD: “A For Effort” [1 ROUND EACH PERSON] AMRAP 3: 1,000/900 Meter Bike Erg 10 Thrusters (115/85) Max Calorie Row Directly Into… [1 ROUND EACH PERSON] AMRAP 3: 1,000/900 Meter Bike Erg 15 Thrusters (95/65) Max Calorie Row Directly Into… [1 ROUND EACH...
by MTCF | Jun 5, 2025 | Uncategorized
Strength: Deadlift 3 Sets: 5 Deadlift at 75% 1 Drop Set: Max Reps at 50% • Rest 2-3 Minutes Between Sets WOD: “Pinkie Promise” 4 Rounds x AMRAP 3: 12 Dumbbell Snatches (70/50) 12 Toes to Bar 12 Box Jumps (30″/24″) * Rest 1 Minute Between Rounds * Pick Up...
by MTCF | Jun 4, 2025 | WOD
WOD: “Sisyphus” Competitors: 4 Rounds: 800-600-400-200 Meter Run 2 Legless Rope Climbs (15′) 8-6-4-2 Wall Walks RX: 4 Rounds For Time: 800-600-400-200 Meter Run 2 Rope Climbs (15′) 4-3-2-1 Wall Walks Fitness: 4 Rounds: 800-600-400-200 Meter Run 1 Rope...
by MTCF | Jun 3, 2025 | Uncategorized
Strength: Back Squat (3×5) 3 Sets: 5 Back Squat at 75% 1RM 1 Drop Set: Max Reps at 50%1RM • Rest 2-3 Minutes Between Sets WOD; “Taking on Water” For Time: 120 Wallballs (20/14) 120 Calorie Row * Partition...
by MTCF | Jun 2, 2025 | Uncategorized
“Train Station” On the 2:00 x 15 Rounds: “X” Movement Reps Bike Calories Time Remaining Station 1: 15 Deadlifts Station 2: 9 Hang Power Cleans Station 3: 60 Double Unders Barbell: Comp (155/105) RX (135/95) Fit...
by MTCF | Jun 1, 2025 | Uncategorized
Strength: Bench Press (3×5) 3 Sets: 5 Bench Press at 75% 1 Drop Set: Continuous Reps at 50% • Rest 2-3 Minutes Between Sets WOD: “Burn Notice” Competitors AMRAP 5: 60 GHD Sit-ups Max Distance Handstand Walk (1 rep = 10 ft) AMRAP 5: Max Unbroken Handstand Push-ups...
by MTCF | May 30, 2025 | Uncategorized
Strength: Hang Power Clean 3 Sets: 3 Hang Power Clean at 87-93%+ • Rest 3 Minutes Between Sets WOD; “Lost at Sea” For Time: 30 Clean & Jerks (135/95) 2,000/1,800 Meter Row * Partition However You’d Like Time Cap: 15...
by MTCF | May 29, 2025 | Uncategorized
Strength: Front Squat (3×3) 3 Sets: 3 Front Squats at 87-93%+ • Rest 3 Minutes Between Sets WOD: “Knock On Wood” 2 Rounds For Time: 30 Toes to Bar 30 Dumbbell Box Step-ups (20″) Dumbbells: (50/35)’s Time Cap: 15...
by MTCF | May 28, 2025 | WOD
WOD: “Happily Ever After” 4 Rounds x AMRAP 5: 30/24 Calorie Bike Erg 30 Dumbbell Snatches (50/35) 30 Sit-ups • Rest 1 Minute Between Rounds • Pick Up Where You Left Off
by MTCF | May 27, 2025 | Uncategorized
Strength: Push Press (3×3) 3 Sets: 3 Push Press at 87-93%+ * Rest 3 Minutes Between Sets WOD: “Tush Push” Competitors AMRAP 6: 150 Double Unders 30 Handstand Push-ups Max Burpees To Target (6″) Directly Into.. AMRAP 4: 100 Double Unders 20 Handstand...
