by MTCF | Oct 17, 2025 | Uncategorized
WOD: “Silverstone” 3 Person Teams For Time 200/150 Calorie Row* 200/150 Calorie Echo* — 100 Single Dumbbell Step-Overs 100 Handstand Push-Ups — 50 Synchro Burpees *2 Working, 1 Resting at all times Box Height: 24/20in Dumbbells: 50/35lb, 22.5/15kg *Mixed...
by MTCF | Oct 16, 2025 | Uncategorized
WOD: “Laura” 3 Rounds for Time 400m Run 21 Toes to Bar 12 Deadlifts Barbell: 225/155lb, 102/70kg Time Cap: 16:00 – Level 2: 3 Rounds for Time 400m Run 18 Alternating Toes to Bar 12 Deadlifts Barbell: 185/125lb, 84/57kg – Level 1: 3 Rounds for Time 400m Run...
by MTCF | Oct 15, 2025 | Uncategorized
Strength: 12:00 EMOM minute 1: 5 Front Squat minute 2: 10 Dumbbell Bench Press Front Squat @ 70% Across Dumbbell Bench: Choice on Loads Score 1 = Weight on Front Squat Score 2 = Weight on Dumbbell Bench Press WOD: “Hamilton” 8:00 AMRAP 4-8-12-16… Ring/Dumbbell...
by MTCF | Oct 14, 2025 | Uncategorized
WOD: “Schumacher” Every 7:00 x 4 Sets 20/14 Calorie Echo Bike 15 American Kettlebell Swings 50 Double Unders 3 Wall Walks 12 Shuttle Runs Shuttle Run = 25/25ft (7.5/7.5m) Kettlebell: 53/35lb, 24/16kg Wall Walk: 10in — Level 2: Every 7:00 x 4 Sets 15/11 Calorie...
by MTCF | Oct 13, 2025 | Uncategorized
WOD: “Verstappen” For Time: 3 Rounds 24 Wall Balls 8 Clean & Jerk 16/12 Row Calories 8 Bar Muscle Ups Wallball: 20/14lbs (9/6kg) to 10/9ft Barbell: 135/95lbs (61/43kg) – Level 2: For Time: 3 Rounds 24 Wall Balls 8 Clean & Jerk 14/11 Row...
