by MTCF | May 14, 2023 | WOD
Strength: Front Squat In 14:00 Complete 15 Reps 12 Reps 9 Reps Find a Heavy Single in remaining time WOD: Every 3:00 for 15:00 20/16 Calorie Row 15 Toes to Bar Score is slowest...
by MTCF | May 12, 2023 | WOD
WOD: “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is...
by MTCF | May 11, 2023 | WOD
Strength: Back Squat Every 2:30 for 15:00 Complete 5 Reps (Light, Light, Moderate, Moderate, Heavy, Heavy) WOD: Every 3:00 for 12:00 15/12 Calorie Bike, Row, or Ski 12 DB or KB Thrusters 50/35s 9...
by MTCF | May 10, 2023 | WOD
WOD: “Crossover Annie” 50-40-30-20-10 Crossover Single Under Ab Mat Sit Ups 12 Min Cap *If we don’t have Crossovers do DU’s. Single unders do double the number Finisher: Pendlay Row Every 2:30 for 10:00 Complete 12...
by MTCF | May 9, 2023 | WOD
Strength: Power Clean Every :30 for 5:00 (Stay Light) 1 Rep EMOM 5 1 Rep Build across sets WOD: 500m Row or Ski 21 Hang Power Cleans 135/95 21 HSPU 500m Row or Ski 15 Hang Power Cleans 15 HSPU 500m Row or Ski 9 Hang Power Cleans 9 HSPU 500m Row or Ski 15 Min Cap *Sub...
by MTCF | May 8, 2023 | WOD
Strength: Bench Press Every 2:00 for 10:00 1 Set of Bench Press Reps – Looking for 8-15 Reps Each Set- WOD: AMRAP 15 200m Run 10 Push Ups 15 Air...
by MTCF | May 7, 2023 | WOD
WOD: For Time: 40 Overhead Squats 95/65 60 Pull Ups 80/70 Calorie Row, Ski, or Bike *14 Minute Time Cap* Scaling Option: For Time 40 Goblet Squats 50 Pull Up (any strict variation) 60 Calorie Row, Ski, Bike *14 Minute Time Cap* Finisher: Overhead Lunges With Plate...
by MTCF | May 5, 2023 | WOD
Strength: Squat Clean Complex Every 2:00 for 12:00 1 Squat Clean + 1 Hang Squat Clean Partner WOD: AMRAP 16 Alternate Full Rounds 50 Double Unders 5 Squat Cleans...
by MTCF | May 4, 2023 | WOD
Strength: Every :90 for 9:00 3 Power Snatches Building in Weight WOD: Every 4:00 for 16:00 200m Run 10 Box Jumps 24/20″ 3 “Heavy” Power Snatch...
by MTCF | May 3, 2023 | WOD
WOD, AMRAP 25 10 Calorie Row (or Ski) 10 DB or KB Box Step Ups 53/35 24/20″ 100m S-DB or KB Farmers Carry 20/20/100m, 30/30/100m, etc… Finisher: Every 3:00 for 9:00 1 Max Set of DB Bench Press (should be 10-25 reps each set) Score is...
