by MTCF | Jan 6, 2025 | Uncategorized
WOD: “Sixth Sense” AMRAP 6: 200 Meter Run Max Calorie Row Rest 2 Minutes AMRAP 6: 400 Meter Run Max Calorie Row Rest 2 Minutes AMRAP 6: 600 Meter Run Max Calorie Row Rest 2 Minutes AMRAP 6: 800 Meter Run Max Calorie Row Rest 2 Minutes AMRAP 6: 1,000 Meter Run Max...
by MTCF | Jan 5, 2025 | Uncategorized
Strength: Front Rack Step Back Lunges for load: 12:00 Running Clock 3 Working Sets * 6 Reps Each Leg * Build In Weight To Technical Failure WOD: “Heads or Tails” AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell...
by MTCF | Jan 3, 2025 | Uncategorized
WOD: “Cleaning Crew” [TEAMS OF 3] AMRAP 25: 90/75 Calorie Row, 60 Clean & Jerks 90/75 Calorie Row, 45 Clean & Jerks 90/75 Calorie Row, 30 Clean & Jerks 90/75 Calorie Row, Max Clean & Jerks Round 1: (115/85) Round 2: (135/95) Round 3: (155/105)...
by MTCF | Jan 2, 2025 | Uncategorized
Strength: Front Squat (3×1) 12:00 Running Clock 3 Sets, 1 Rep • Same Weight Across • Aim For 89% 1RM WOD: “Back Up Plan” For Time: 45 Front Squats (135/95) 45 Strict Pull-ups Directly Into…. 400 Meter Farmers Carry (50/35)’s * Partition Part 1 However...
by MTCF | Jan 1, 2025 | Uncategorized
WOD: “4 Real” 5 Rounds x AMRAP 4: 30/24 Calorie Bike Erg 20 Kettlebell Swings (53/35) Max Shuttle Runs Rest 4 Minutes Between Rounds
by MTCF | Dec 30, 2024 | Uncategorized
WOD: “12/31” For Time Buy In: 366 Meter Row (Leap Year) –Into– 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Back Squats (75/55) 31 Toes-to-Bars 31 Kettlebell Swings (53/35) 31 Box Jumps (24/20 in) 31 DeadLifts (75/55) 31 Hang Power...
by MTCF | Dec 29, 2024 | Uncategorized
Strength: Bench Press (3×1) 12:00 Running Clock… 3 Sets, 1 Rep * Same Weight Across * Aim For 89% 1RM WOD: “Home Sweet Home” AMRAP 15: 15 Hand Release Push-ups 30 Sit-ups 60 Double...
by MTCF | Dec 27, 2024 | Uncategorized
WOD: “Marco Polo” [TEAMS OF 3] AMRAP 30: 45/36 Calorie Bike Erg 60 Dumbbell Push Press (50/35)’s 45/36 Calorie Bike Erg 60 Pull-ups
by MTCF | Dec 26, 2024 | Uncategorized
Strength: Front Squat (3×2) 12:00 Running Clock 3 Sets 2 Reps • Same Weight Across • Aim For 86% 1RM WOD: “OutKast” For Time: 30-24-18-12-6 Calorie Row 15-12-9-6-3 Hang Squat Cleans (135/95) Time Cap: 18 Minutes Women’s Calories: 24-18-14-10-4...
by MTCF | Dec 23, 2024 | Uncategorized
WOD: “12 Days of Christmas” 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air...
