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...
by MTCF | Feb 20, 2025 | Uncategorized
WOD: “Hilltop” For Time 100/80 Calorie Row 50 Thrusters 50 Pull-ups 50 Thrusters 100/80 Calorie Row Barbell: (45/35)
by MTCF | Feb 19, 2025 | Uncategorized
WOD: “First Hand” On the Minute x 24:00 Minute 1: Bike Erg/Machine of Choice Calories Minute 2: AbMat Sit-ups Minute 3: Double Unders Minute 4: Rest
by MTCF | Feb 18, 2025 | Uncategorized
Strength: Power Clean 3 Sets: 6 Power Cleans • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Hurry Back” For Time: 40-30-20-10 Box Jumps (24″/20″) 20-15-10-5 Power Cleans Barbell: Open: (185/135) RX: (155/105) Fitness: (115/85)...
by MTCF | Feb 17, 2025 | Uncategorized
Strength: Strict Press 3 Sets: 6 Strict Press • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “One Last Breath” For Time: 60 Toes to Bar 60 Push Jerks (135/95) * Partition However You’d Like Time Cap: 15...
by MTCF | Feb 16, 2025 | Uncategorized
Strength: Front Squat 3 Sets: 6 Front Squats • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Clean Up” 10 Rounds For Time: 3 Deadlifts (255/175) 1-10 Dumbbell Front Squats (50/35)’s Time Cap: 18...
by MTCF | Feb 14, 2025 | Uncategorized
WOD: “Microchip” [TEAMS OF 2] For Time: 150 Wallballs 150 Double Unders (Each) 3,000/2,400 Meter Row 150 Double Unders (Each) 150 Wallballs Medicine Ball: (20/14) * Split Reps However On Wallballs & Row * Do Double Unders At Same Time * Must Finish All Reps...
by MTCF | Feb 13, 2025 | Uncategorized
Strength: Bench Press 3 Sets: 2 Bench Press • Rest 20 Seconds – 3 Lying Medball Chest Throws (14/10) • Build In Weight To Technical Failure • Aim for ~83-90% of 1RM • Rest 2-3 Minutes Between Sets WOD: “Three Pointer” 5 Rounds For Total Reps: Minute 1: Dumbbell...
by MTCF | Feb 12, 2025 | Uncategorized
Strength: Deadlift 3 Sets: 2 Deadlifts • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Mufasa” On the Minute x 10: 3 Power Snatches (115/85) Max Bar-Facing...
by MTCF | Feb 11, 2025 | Uncategorized
WOD: “Quadruplet” 4 Rounds x AMRAP 4: 27/21 Calorie Row 15 Box Jumps (24″/20″) 12 Alternating Dumbbell Hang Squat Cleans Dumbbell: (70/50) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off...
