by MTCF | Sep 16, 2024 | WOD
WOD: “Parti Time” For Time [40 Minute Cap]: 300 Double Unders 2 Mile Run 100 Toes to Bar * Partition However You’d Like
by MTCF | Sep 15, 2024 | Uncategorized
Strength: Barbell Complex Every 2:00 for 12:00… 1 Hang Power Clean + 1 Power Clean + 1 Squat Clean — Build to a Heavy Complex WOD: “Taskmaster” AMRAP 12: 15/12 Calorie Bike Erg* 9 Power Cleans (135/95) 15/12 Calorie Bike Erg 9 Push Jerks Bike...
by MTCF | Sep 13, 2024 | Uncategorized
WOD: Partner WOD “Team Small” 3 Rounds For Time: 1,000 Meter Row 50 Burpees 50 Box Jumps (24″/20″) 800 Meter Team Run Time Cap: 45 Minutes * One rower per team * Split row, burpees, and box jumps as you’d like * Run together (first partner back can...
by MTCF | Sep 12, 2024 | WOD
Strength: Snatch (Power or Squat) Every 2:00 for 16:00 (8 Sets) Sets 1-4: 2-3 Reps Sets 5-8: 1 Rep Building to a heavy Single or 1RM WOD: “Same Old Story” On the Minute x 5: 10 Wallballs (20/14) Max Hang Power Snatches (95/65) -Rest 1 Minute- On the Minute x 4: 10...
by MTCF | Sep 11, 2024 | Uncategorized
WOD: “Prohibition” AMRAP 20: 200 Meter Run Max Unbroken Toes to Bar 200 Meter Run Max Unbroken Push-ups * Score Total Reps
by MTCF | Sep 10, 2024 | Uncategorized
WOD: “9/11” For Time: 2,001 Meter Row 110 Dumbbell Box Step-ups (20″) Dumbbell: (50/35) Time Cap: 20 Minutes 2001: Year 110: Flights of Stairs Fire Fighters Climbed in World Trade Center Finisher: A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side) B. 50...
by MTCF | Sep 9, 2024 | Uncategorized
WOD: “Heat of the Moment” 4 Rounds For Time: 400 Meter Run 20 Burpee Pull-ups 1,000/900 Meter Bike Erg Rest 1 Minute Between All Stations Time Cap: 40 Minutes
by MTCF | Sep 8, 2024 | Uncategorized
Strength: Clean & Jerk Every 2:00 for 16:00 (8 Sets) Clean and Jerk Sets 1-4: 2-3 Reps Sets 5-8: 1 Rep Building to a heavy Single or 1RM WOD: “Dime A Dozen” AMRAP 12: 9 Hang Power Cleans 6 Thrusters 30 Double Unders Barbell:...
by MTCF | Sep 6, 2024 | Uncategorized
WOD: “Team Ralph” 4 Rounds For Time: 8 Deadlifts @weight(250/175) 16 Burpees 3 Rope Climbs (15′) 600 Meter Run Time Cap: 35 Minutes * Partner 1: 8-16-3 * Partner 2: 600 Meter Run * Switch When Partner 2...
by MTCF | Sep 5, 2024 | Uncategorized
Strength: Back Squat Every 1:30 for 12:00 (8 Sets) 3 Reps Building in Weight WOD: “Smoke on the Water” 1 Round: 21 Push Press 21 Front Squats 1,000/900 Meter Row 3 Rounds: 7 Push Press 7 Front Squats 1,000/900 Meter Row 7 Rounds: 3 Push Press 3 Front Squats Barbell:...
