by MTCF | Aug 23, 2024 | Uncategorized
WOD: “Sleepy Hollow” 15 Rounds x AMRAP 2: [Partner 1] Max Rounds: 5 Box Jumps (24″/20″) 3 Toes to Bar 1 Deadlift (315/225) [Partner 2] Max Calorie Bike Erg [Partner 3] Rest * Pick-up Where Partner Left Off On 5-3-1 * Score Is Total Triplet Reps + Calories...
by MTCF | Aug 22, 2024 | Uncategorized
Strength: Front Squat In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80% for final set of 3 • 3 Second Pause on way up • Build In Weight WOD: “Shout” 3 Rounds For Time: 500/450 Meter Row 21 Kettlebell Swings (70/53) 12 Thrusters (115/85) Time Cap: 18...
by MTCF | Aug 21, 2024 | Uncategorized
WOD: “Bungee Jumping” On the 3:00 x 7 Rounds: 400 Meter Run 12 Burpees Score: Slowest Round
by MTCF | Aug 20, 2024 | Uncategorized
Strength: Sumo Deadlift In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80% for final set of 3 * For the sumo deadlift, we will pause below the knee, on the way up. * 3 Second Pause * Build In Weight WOD: “Left Hanging” 42-30-18: Dumbbell Hang...
by MTCF | Aug 19, 2024 | Uncategorized
WOD: “Well Rounded” 10 Rounds For Time: 3 Clean and Jerks (155/105) 200 Meter Run 1 Round of “Cindy” Time Cap: 35:00
by MTCF | Aug 18, 2024 | Uncategorized
Strength: Bench Press: In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80% for final set of 3 • 3 Second Pause 1 inch above chest on way up • Build In Weight WOD: “Good Catch” For Time: 25-50-100-50-25 Double Unders 250-500-1k-500-250 Meter Row...
by MTCF | Aug 16, 2024 | Uncategorized
WOD: “Paradox of Choice” [TEAMS OF 3] AMRAP 30: Bike Erg Meters After Every Switch On Bike: 5 Deadlifts (275/185) 1 Rope Climb (15′)
by MTCF | Aug 15, 2024 | Uncategorized
Strength: Front Squat In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 85% for final set of 3 • 5 Second Negative • Build In Weight WOD: “Two For One” 30-20-10: Power Snatch Front Squat 400 Meter Run Barbell: (95/65) Time Cap: 18...
by MTCF | Aug 14, 2024 | WOD
WOD: “Total Whine” 10 Rounds: Minute 1: Bike Erg Calories Minute 2: Row Calories Minute 3: Rest Score: Total Calories
by MTCF | Aug 13, 2024 | WOD
Strength: Sumo Deadlift: In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 85% for final set of 3 • 5 Second Negative • Build In Weight WOD: “Multipurpose” AMRAP 15: 15 Box Jumps (24″”/20″”) 10 Dumbbell Front Rack Reverse Lunges...
