by MTCF | Sep 4, 2024 | WOD
WOD: “Gas Pedal” For Time: [Buy-In]: 200 Meter Farmers Carry 4 Rounds: 60 Double Unders 30/24 Calorie Bike Erg 15 Toes to Bar [Cash-Out]: 200 Meter Farmers Carry Dumbbells: (50/35)’s Time cap : 30...
by MTCF | Sep 3, 2024 | WOD
Strength: Power Clean Every 1:30 for 12:00 (8 Sets) 1 Power Clean Building in Weight WOD: “To-Do-List” On the Minute x 10: 15 Push-ups Max Power Cleans (155/105) Rest 3 Minutes AMRAP 5: Max Calorie Row...
by MTCF | Sep 2, 2024 | Uncategorized
WOD: “Kelly” 5 rounds for time of: 400m run 30 Wall Balls (20/14) 30 Box Jumps 24/20″ Time Cap: 40 Minutes
by MTCF | Sep 1, 2024 | Uncategorized
Reminder: 1 class today at 9:00am Strength: Power Snatch Every 1:30 for 12:00 (8 Sets) 1 Power Snatch Building to a Heavy Single for Day WOD: “Going Down Swinging” On the 3:00 x 6 Rounds: 12 Pull-ups 500/450 Meter Bike Erg 12 Dumbbell Snatches (70/50) Accessory:...
by MTCF | Aug 30, 2024 | WOD
WOD: “Hansel & Grettel” AMRAP 30: 45 Burpee Box Jumps (24″”/20″”) 45/36 Calorie Row 45 Clean & Jerks (135/95) 45/36 Calorie Row
by MTCF | Aug 29, 2024 | Uncategorized
Strength: Front Squat In a 12:00 Window 5-7 Building Sets of 3 Reps Find 3 Rep Max or Heavy 3 for day WOD: “Ripple Effect” 1-2-3-4-5-6-7-8-9-10: Front Squats (135/95) 200 Meter Run Time Cap: 18 Minutes Accessory: Bulletproof Shoulders 3 Giant Sets: 10 Dumbbell Front...
by MTCF | Aug 28, 2024 | WOD
WOD: “Time Lord” AMRAP 30: 50 Strict Pull-ups 100 Push-ups 150 Sit-ups Every 2 Minutes [Starting at 0:00]: 500 Meter Bike Erg* *Bike Erg Subs: • 250/225m Row • 200/180m Ski • 200m Run • 12/10 Calorie Assault/Echo Accessory: Gun Show 3 Super Sets: 20 Dumbbell Chest...
by MTCF | Aug 27, 2024 | WOD
Strength: Sumo Deadlift In a 12:00 Window 5-7 Building Sets of 3 Reps Find 3 Rep Max or Heavy 3 for Day WOD: “Backhanded” [AMRAP 12]: 3 Rounds: 50 Double Unders 25 Double Dumbbell Deadlifts Directly Into… Max Rounds: 25 Double Unders...
by MTCF | Aug 26, 2024 | Uncategorized
WOD: “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Score us total time, including rest. Accessory; Killer Core 3 Giant Sets For Qualtity: 5 Dragon Flags 10 Wood Choppers (Each Side) 25 Hanging Hollows Rest 2 Minutes Between Giant...
by MTCF | Aug 25, 2024 | Uncategorized
Strength: Bench Press: 12:00 Running Clock… Find 3 Rep Max WOD: “Party Foul” For Time: 120 Wallballs (20/14) 120/100 Calorie Bike Erg* **Time Cap: 18:00** –Partition As Needed — *Bike Erg Subs * 120/100 Calorie Row * 100/80 Calorie Ski * 100/80...
