by MTCF | Jun 2, 2025 | Uncategorized
“Train Station” On the 2:00 x 15 Rounds: “X” Movement Reps Bike Calories Time Remaining Station 1: 15 Deadlifts Station 2: 9 Hang Power Cleans Station 3: 60 Double Unders Barbell: Comp (155/105) RX (135/95) Fit...
by MTCF | Jun 1, 2025 | Uncategorized
Strength: Bench Press (3×5) 3 Sets: 5 Bench Press at 75% 1 Drop Set: Continuous Reps at 50% • Rest 2-3 Minutes Between Sets WOD: “Burn Notice” Competitors AMRAP 5: 60 GHD Sit-ups Max Distance Handstand Walk (1 rep = 10 ft) AMRAP 5: Max Unbroken Handstand Push-ups...
by MTCF | May 30, 2025 | Uncategorized
Strength: Hang Power Clean 3 Sets: 3 Hang Power Clean at 87-93%+ • Rest 3 Minutes Between Sets WOD; “Lost at Sea” For Time: 30 Clean & Jerks (135/95) 2,000/1,800 Meter Row * Partition However You’d Like Time Cap: 15...
by MTCF | May 29, 2025 | Uncategorized
Strength: Front Squat (3×3) 3 Sets: 3 Front Squats at 87-93%+ • Rest 3 Minutes Between Sets WOD: “Knock On Wood” 2 Rounds For Time: 30 Toes to Bar 30 Dumbbell Box Step-ups (20″) Dumbbells: (50/35)’s Time Cap: 15...
by MTCF | May 28, 2025 | WOD
WOD: “Happily Ever After” 4 Rounds x AMRAP 5: 30/24 Calorie Bike Erg 30 Dumbbell Snatches (50/35) 30 Sit-ups • Rest 1 Minute Between Rounds • Pick Up Where You Left Off
by MTCF | May 27, 2025 | Uncategorized
Strength: Push Press (3×3) 3 Sets: 3 Push Press at 87-93%+ * Rest 3 Minutes Between Sets WOD: “Tush Push” Competitors AMRAP 6: 150 Double Unders 30 Handstand Push-ups Max Burpees To Target (6″) Directly Into.. AMRAP 4: 100 Double Unders 20 Handstand...
by MTCF | May 26, 2025 | Uncategorized
WOD: “Tell me when to go” On the Minute x 30 [10 Rounds]: 1 Minute Bike Calories 1 Minute Row Calories 1 Minute Shuttle Runs* * Every 10 Meters = 1 Rep
by MTCF | May 25, 2025 | Uncategorized
WOD: “Murph” For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run * Partition Gymnastics As Needed LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL...
by MTCF | May 23, 2025 | Uncategorized
WOD: “Cramming” [TEAMS OF 3] AMRAP 30: 60 Toes to Bar 60 Deadlifts (185/135) 60 Box Jumps (24″/20″)
by MTCF | May 22, 2025 | Uncategorized
Strength: Back Squat (3×6) 3 Sets: 6 Back Squat at 75% • Rest 3 Minutes Between Sets WOD: “In Too Deep” For Time: 10 Thrusters 400/360 Meter Row 8 Thrusters 400/360 Meter Row 6 Thrusters 400/360 Meter Row 4 Thrusters 400/360 Meter Row 2 Thrusters 400/360 Meter...
