by MTCF | Jan 17, 2025 | Uncategorized
8:30am Class WOD: “My Little Friend” TEAMS OF 3 [AMRAP 30]: 60-90-120: Bike Erg Calories* Double Unders (Each) Barbell Reps Round 1: 60 Clean & Jerks (135/95) Round 2: 90 Snatches (115/85) Round 3: Max Thrusters (95/65) * FFF Calories: 48-72-96 * FMM Calories:...
by MTCF | Jan 16, 2025 | Uncategorized
Strength: Bench Press (3×5) 15:00 Running Clock 3 Sets: 5 Bench Press – Rest 20 Seconds – 3 Lying Medball Chest Throws (14/10) * Build In Weight To Technical Failure * Aim for ~75-80% * Rest 2-3 Minutes Between Sets WOD: “Trophies” Open/RX AMRAP 15:...
by MTCF | Jan 15, 2025 | Uncategorized
Strength: Deadlift (3×5) 15:00 Running Clock 3 Sets: 5 Deadlifts • Build In Weight To Technical Failure WOD: “Unhinged” For Time: 21-15-9 Deadlifts (225/155) 42-30-18 Box Jumps (24″/20″) 63-45-27 AbMat Sit-ups Time Cap: 18...
by MTCF | Jan 14, 2025 | Uncategorized
WOD: “Oil & Water” 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off
by MTCF | Jan 13, 2025 | Uncategorized
Strength: Weighted Strict Pull-up (3×5) 12:00 Running Clock 3 Sets: 5 Weighted Strict Pull-ups • Build In Weight To Technical Failure – If you don’t have strict pull-ups do 5 Banded Pull-Ups WOD: “Regional Manager” 10 Rounds For Time: 200 Meter Run 1 Rope...
by MTCF | Jan 12, 2025 | Uncategorized
Strength: Back Squat (3×5) 15:00 Running Clock 3 Sets: 5 Back Squats •Rest 20 Seconds – 3 Dumbbell Squat Jumps (Very Light) *Aim for ~75-80% of 1RM *Rest 2-3 Minutes Between Sets WOD: “Macho Man V2” On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push...
by MTCF | Jan 10, 2025 | Uncategorized
WOD: “Cruella De Vil” 4 Rounds For Time: P1: 500/450 Meter Row P2: 200 Meter Farmers Carry P2: 500/450 Meter Row P1: 200 Meter Farmers Carry Together: 16 Synchro Single Arm Devil’s Press Dumbbells: (50/35)’s Time Cap: 30...
by MTCF | Jan 9, 2025 | Uncategorized
Strength: Thruster (3×12) 12:00 Running Clock: 3 Sets 12 Unbroken Reps Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM thruster. WOD: “Cake Walk” For Time:...
by MTCF | Jan 8, 2025 | Uncategorized
WOD: “Rhubarb” 5 Rounds For Time: 40 Sit-ups 30 Push-ups 20 Pull-ups 1k/900 Meter Bike Erg Time Cap: 40 Minutes
by MTCF | Jan 7, 2025 | Uncategorized
Strength: Power Clean (3×12) 12:00 Running Clock 3 Sets, 12 Unbroken Reps Building in Weight Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM power clean WOD:...
