by MTCF | Jun 13, 2025 | Uncategorized
WOD: “Zion Uprising” 5 Rounds for Time, As waterfall in teams of 3-4 30 Abmat Sit-Ups 50ft (15m) Dumbbell Walking Lunges 200m Run 15 Line Facing Burpees This will be done as a team of 3 or 4 partners depending on class numbers and size. Dumbbell: 50/35lb...
by MTCF | Jun 12, 2025 | Uncategorized
WOD: “The Oracle” RX: 3 Rounds for Time 12-9-7 BMU 500/450m Row* 24-18-14 Deadlift Barbell: 205/145lb, 93/66kg Fitness: 3 Rounds for Time 24-18-14 Pull-Ups 500/450m Row* 24-18-14 Deadlift Barbell: 155/105lb, 70/48kg Competitor: 3 Rounds for Time 12-9-7 BMU 500/450m...
by MTCF | Jun 11, 2025 | Uncategorized
WOD: “Walking on the Walls” Competitor: For Time 8 Wall Walks 15 Wall Balls 20 Box Jump Overs 30 Wall Balls 20 Box Jump Overs 15 Wall Balls 8 Wall Walks RX: For Time 5 Wall Walks 15 Wall Balls 20 Box Jump Overs 30 Wall Balls 20 Box Jump Overs 15 Wall Balls 5 Wall...
by MTCF | Jun 10, 2025 | Uncategorized
WOD: “Sentinel Storm” Competitor: For Max Reps 3 Sets: 8:00 AMRAP 1000m Run 30 Toes to Bar – Max Power Snatch Rest 4:00 b/t sets Barbell: 135/95lb, 61/43kg RX: For Max Reps 3 Sets: 8:00 AMRAP 1000m Run 25 Toes to Bar – Max Power Snatch Rest 4:00 b/t sets...
by MTCF | Jun 9, 2025 | Uncategorized
Strength: Weighted Pull-Ups Every 2:00 x 5 Sets 3 Reps for Max Load WOD: “Trinty” Competitor: Every 3:00 x 5 Sets 50 Double Unders 15 Dumbbell Bench Press 10 Burpee Pull-Ups Dumbbells: 2 x 70/50lb RX: Every 3:00 x 5 Sets 50 Double Unders 15 Dumbbell Bench Press 10...
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...
by MTCF | Jun 6, 2025 | Uncategorized
WOD: “A For Effort” [1 ROUND EACH PERSON] AMRAP 3: 1,000/900 Meter Bike Erg 10 Thrusters (115/85) Max Calorie Row Directly Into… [1 ROUND EACH PERSON] AMRAP 3: 1,000/900 Meter Bike Erg 15 Thrusters (95/65) Max Calorie Row Directly Into… [1 ROUND EACH...
by MTCF | Jun 5, 2025 | Uncategorized
Strength: Deadlift 3 Sets: 5 Deadlift at 75% 1 Drop Set: Max Reps at 50% • Rest 2-3 Minutes Between Sets WOD: “Pinkie Promise” 4 Rounds x AMRAP 3: 12 Dumbbell Snatches (70/50) 12 Toes to Bar 12 Box Jumps (30″/24″) * Rest 1 Minute Between Rounds * Pick Up...
by MTCF | Jun 4, 2025 | WOD
WOD: “Sisyphus” Competitors: 4 Rounds: 800-600-400-200 Meter Run 2 Legless Rope Climbs (15′) 8-6-4-2 Wall Walks RX: 4 Rounds For Time: 800-600-400-200 Meter Run 2 Rope Climbs (15′) 4-3-2-1 Wall Walks Fitness: 4 Rounds: 800-600-400-200 Meter Run 1 Rope...
by MTCF | Jun 3, 2025 | Uncategorized
Strength: Back Squat (3×5) 3 Sets: 5 Back Squat at 75% 1RM 1 Drop Set: Max Reps at 50%1RM • Rest 2-3 Minutes Between Sets WOD; “Taking on Water” For Time: 120 Wallballs (20/14) 120 Calorie Row * Partition...
