by MTCF | Oct 22, 2025 | Uncategorized
WOD: “Resonance” 28:00 EMOM minute 1: 3 Wall Walks minute 2: 6 Shuttle Runs minute 3: 15/12 Calorie Row minute 4: 10 Deadlifts Barbell Load: 225/155lb, 102/70kg Shuttle Run: 25/25ft (7.5/7.5m) Wall Walk: 10in from the Wall Level 2: 28:00 EMOM minute 1: 3 Wall Walks to...
by MTCF | Oct 20, 2025 | Uncategorized
Strength: Bench Press 10-8-8-6 Every 2:30 x 4 Sets Set 1: 10 Reps @ 60% Set 2: 8 Reps @ 65% Set 3: 8 Reps @ 65% Set 4: 6 Reps @ 70% % of Bench Press WOD: “Momentum” For Time 3 Rounds 25 Toes to Bar 15 Burpee Box Jump Overs Box Height: 24/20in Score = Time —...
by MTCF | Oct 19, 2025 | Uncategorized
Strength: Split Jerk Every 2:00 x 6 Sets Pause Split Jerk + Split Jerk 1+1 @ 70-75% *Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch) % of Split Jerk WOD: “Impulse” (Open 19.1) 15:00 AMRAP 19 Calorie Row 19 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft...
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...
by MTCF | Oct 12, 2025 | Uncategorized
WOD: “Senna” 20:00 EMOM minute 1: 3 Touch and Go Power Snatches minute 2: 12 Dual Dumbbell Reverse Lunges minute 3: – Max Bar Facing Burpees minute 4: Rest Dumbbells: 2 x 50/35lb, 22.5/15kg Power Snatch: Starting @ 60% and increase each set *Score Weight as...
by MTCF | Oct 10, 2025 | Uncategorized
WOD: “Boulevard of Broken Units” 5 Rounds for Time, as 4 Person Waterfall 20 Bench Press 20 GHD Sit-Ups 20 Alternating Dumbbell Hang Snatch 20/14 Calorie Row Barbell Bench: 135/95lb, 61/43kg Dumbbell: 50/35lb, 22.5/15kg Score: Time Time Cap:...
