by MTCF | Mar 4, 2025 | Uncategorized
Strength: Deadlift (5×2) 5 Sets [Building In Weight]: 2 Deadlifts at 75-85% Rest 1-2 Minutes Between Sets WOD: “Tiger Blood” 3 Rounds For Time: 10 Clean & Jerks (135/95) 400 Meter Run Time Cap: 15...
by MTCF | Mar 3, 2025 | Uncategorized
Strength: Strict Pull-up 5 Sets [Building In Weight]: 2 Strict Pull-ups at 75-85% Rest 1-2 Minutes Between Sets WOD: “Cut Backs” On the 1:30 x 10 Sets: 10-1 Pull-ups 30 Double Unders Max Calorie...
by MTCF | Mar 2, 2025 | Uncategorized
Strength: Back Squat 5 Sets [Building In Weight]: 2 Back Squats at 75-85% Rest 1-2 Minutes Between Tunnel Vision: 5 Rounds For Time: 15 Box Jumps (24″/20″) 15 Wallballs (20/14) 15 Kettlebell Swings (53/35) Time Cap: 18...
by MTCF | Feb 28, 2025 | Uncategorized
WOD: “Rowing with Annie” With a Partner: 100 Cal Row 100 Double Unders 100 AMSU 80 Cal Row 80 Double Unders 80 AMSU 60 Cal Row 60 Double Unders 60 AMSU 40 Cal Row 40 Double Unders 40 AMSU 20 Cal Row 20 Double Unders 20...
by MTCF | Feb 27, 2025 | Uncategorized
WOD: Open25.1 As many rounds and reps as possible in 15 minutes of: – 3 lateral burpees over the dumbbell – 3 dumbbell hang clean-to-overheads – 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang...
by MTCF | Feb 26, 2025 | Uncategorized
WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into...
by MTCF | Feb 25, 2025 | Uncategorized
Strength: 4 Sets: 1 Weighted Strict Pull-up • Rest 20 Seconds — slamballs • Build In Weight To Technical Failure • Rest 1-3 Minutes Between Sets WOD: “Hallucinate” AMRAP 14: 2 Rope Climbs (15′) 4 Burpee Box Jumps (30″/24″) 8 Dumbbell Snatches...
by MTCF | Feb 24, 2025 | Uncategorized
Strength: Back Squat 4 Sets: 1 Back Squat • Build In Weight To Technical Failure • Rest 1-3 Minutes Between Sets WOD: “Lungs & Lunges” For Time: 60-40-20 Calorie Row 30-20-10 Front Rack Lunges (115/85) * Women’s Calories: 48-32-16 Time Cap: 18...
by MTCF | Feb 23, 2025 | Uncategorized
Strength: Deadlift for load: 4 Sets: 1 Deadlift –Rest 20 Seconds – 2 Max Distance Broad Jumps –Build In Weight To Technical Failure –Rest 1-3 Minutes Between Sets WOD: “Snack Time” For Time: 600 Meter Run 50 Toes to Bar 40 Dumbbell Push Press...
by MTCF | Feb 21, 2025 | Uncategorized
WOD: “Team Dork” [TEAMS OF 3] 6 Rounds For Time: 60 Double Unders 30 Kettlebell Swings (53/35) 15 Burpees * Each Partner Start @ Different Station * Rotate Upon Completion Of All Stations Time Cap: 30...
