by MTCF | Aug 7, 2025 | WOD
Strength: Snatch 1RM Every 2:00 x 8 Sets 1 Snatch Building from ~60-65% to a 1RM for the day WOD: “Helena” RX: 3 Rounds for Time 400m Run 12 Bar Muscle-Ups 21 Alternating Dumbbell Snatches Dumbbell: 50/35lb, 22.5/15kg Level 2: 3 Rounds for Time 400m Run 12 Chest to...
by MTCF | Aug 6, 2025 | WOD
WOD: “Mutt Cutts” RX: Every 3:00 x 10 Sets 12/9 Echo Bike 15 Wall Balls 30 Double Unders 3 Wall Walks Wall Ball: 20/14lb, 9/6kg, 10/9ft Score = Average Time / Set Level 2: Every 3:00 x 10 Sets 12/9 Echo Bike 12 Wall Balls 24 Double Unders 2 Wall Walks Wall Ball:...
by MTCF | Aug 3, 2025 | WOD
Strength: Clean & Jerk Every 2:00 x 10 Sets 1 Clean and Jerk Starting @ ~60% and increasing to a 1RM for the Day Front Squat: On a 15:00 Clock Establish a 1RM Front Squat Optional Accessories: 4 Sets: For Completion 5/5 Bulgarian Split Squat (Dumbell Loaded)...
by MTCF | Aug 1, 2025 | WOD
WOD: “Disruptive Property” 10 Rounds for Time (Leap Frog with a Partner) 10 Burpee Pull-Ups 15 Dumbbell Bench Press 200m Run Dumbbells: 50/35lb, 22.5/15kg “Breaking up the work doesn’t always make it easier — it just spreads the...
by MTCF | Jun 19, 2025 | WOD
Strength: 3 Position Snatch High Hang + Hang + Floor Every 90 seconds x 8 Sets 1+1+1 *Can drop the bar on the 3rd rep when lifting from the floor. *These are ideally all performed as a squat snatch. Looking to start at 60% and keep the majority of the sets between...
by MTCF | Jun 8, 2025 | WOD
Strength: Every 2:30 x 5 Sets Clean Pull Power Clean Clean Pull Squat Clean Split Jerk WOD: “Morpheus” Competitor: For Load: 15:00 EMOM Minute 1 – 18/13 Calorie Bike Minute 2 – 2 Squat Clean & Jerk @ 90% Minute 3 – Rest RX: For Load: 15:00 EMOM...
