by MTCF | Nov 3, 2024 | Uncategorized
Strength: Deadlift Every 2:00 for 12:00 (6 sets) Complete a set of: 5-5-3-3-1-1 Building in Weight WOD: “Scotty” AMRAP 11: 5 Deadlifts (315/225) 18 Wallballs (20/14) 17 Burpees Over Bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a...
by MTCF | Nov 1, 2024 | Uncategorized
WOD: “Father Time” [TEAMS OF 3] AMRAP 30: 3 Rounds: 90/72 Calorie Bike Erg 6 Rope Climbs (15′) 45 Shoulder to Overhead (135/95) 6 Rope Climbs (15′) Time Remaining… Max Calorie Bike...
by MTCF | Oct 31, 2024 | Uncategorized
Strength: Snatch Every 1:30 for 7 Sets… Sets 1-3: 2 Snatches Sets 4-7: 1 Snatch Goal 90-95% WOD: “Square Root” AMRAP 12: 12 Dumbbell Box Step-ups (20″) 8 Single Arm Devil’s Press (50/35) On the 0-4-8: 500/450 Meter Row * Performed With Single...
by MTCF | Oct 30, 2024 | Uncategorized
WOD: “Jack O Lantern” 3 Rounds For Time: 1,000 Meter Run 50 AbMat Sit-ups 300′ Farmers Carry (50/35)’s Time Cap: 35 Minutes
by MTCF | Oct 29, 2024 | Uncategorized
Strength: Deadlift Every 2:00 for 10:00 (5 Sets) 3 Reps Building in Weight WOD: “Open 11.2” AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps...
by MTCF | Oct 28, 2024 | Uncategorized
WOD: “Split Ends” AMRAP 5: 15 Dumbbell Push Press 400 Meter Run 15 Dumbbell Push Press Max Calorie Row Rest 5 Minutes AMRAP 5: 12 Dumbbell Front Squats 400 Meter Run 12 Dumbbell Front Squats Max Calorie Row Rest 5 Minutes AMRAP 5: 9 Dumbbell Thrusters 400 Meter Run 9...
by MTCF | Oct 27, 2024 | Uncategorized
Strength: Clean & Jerk Every 1:30 for 7 Sets Sets1-3: 2 Cleans + 2 Jerks Sets 4-7: 1 Clean + Jerk Goal 90-95% WOD: “16 Candles” AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 30/24 Calorie Bike...
by MTCF | Oct 25, 2024 | WOD
WOD: “Half the Battle” [TEAMS OF 2] 3 Rounds Each: 21/15 Calorie Row 12 Toes to Bar 9 Power Snatches (115/85) Directly Into… 3 Rounds Each: 21/15 Calorie Row 12 Toes to Bar 9 Power Cleans (135/95) Time Cap: 35 Minutes * Switch after full...
by MTCF | Oct 24, 2024 | WOD
Strength: Back Squat Every 2:00 for 12:00 (6 Sets) Complete 1 set: 5-5-3-3-1-1 Building to a Heavy Single for Day WOD: “Rahoi” AMRAP 12: 12 Box Jumps (24″/20″) 6 Thrusters (95/65) 6 Bar-Facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi,...
by MTCF | Oct 23, 2024 | WOD
WOD: “Team Tosh Sprints” 3 Rounds For Time: P1: 200 Meter Run P2: 200 Meter Run P1: 400 Meter Run P2: 400 Meter Run P1: 600 Meter Run P2: 600 Meter Run Time Cap: 45 Minutes Running Subs: Row: 250/225, 500/450, 750/675 C2 Bike: 500/450, 1000/900, 1500/1350 Echo Bike:...
