by MTCF | Sep 4, 2025 | Uncategorized
WOD: “When Doves Cry” RX: For Time: 6 Rounds 100m Dual Kettlebell Farmers Carry 10 Burpees Over Rower 300/250m Row 5/4 Ring Muscle-Ups Farmers Carry: 2 x 53/35lb, 24/16kg Level 2: 6 Rounds 100m Dual Kettlebell Farmers Carry 10 Burpees Over Rower 300/250m Row 6 Strict...
by MTCF | Sep 3, 2025 | Uncategorized
Strength: Push Press & Deadlift 15:00 EMOM Minute 1: Push Press Minute 2: Deadlift Minute 3: Rest Deadlift and Push Press Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 80% WOD: “Little Red Corvette” RX: For Time...
by MTCF | Sep 2, 2025 | Uncategorized
Strength: Back Squat: Every 2:30 x 6 Sets Set 1–2: 5 Reps @ 70% Set 3–4: 3 Reps @ 75% Set 5–6: 2 Rep @ 80–85% WOD: “Kids” 12:00 AMRAP 2* Wall Walks 6 Overhead Squats 48 Double Unders *Add 1 Wall Walk Each Set Barbell: 135/95lb, (61/43kg) Wall Walk: 10in from wall...
by MTCF | Sep 1, 2025 | Uncategorized
WOD: “Raspberry Beret” RX: For Time: 4 Rounds 800m Run 20 Toes to Bar 20 Single Dumbbell Step-Overs Dumbbell: 50/35lb, (22.5/15kg) Box Height: 24/20in Level 2: 800m Run 20 Alternating Toes to Bar 20 Single Dumbbell Step-Overs Dumbbell: 35/25lb, 15/12kg Box Height:...
by MTCF | Aug 31, 2025 | Uncategorized
WOD: “The Lyon” RX: 5 Sets for Time: 7 Squat Cleans 7 Shoulder-to-Overheads 7 Burpee Chest-to-Bar Pull-Ups – Rest 2:00 between rounds – Barbell: 165/115 lb (75/52 kg) Level 2: 7 Squat Cleans 7 Shoulder-to-Overheads 7 Burpee Pull-Ups Load: 135/95lb, 61/43kg...
by MTCF | Aug 29, 2025 | Uncategorized
WOD: “Coastal Relay” For Time, With Partner, Alternating Rounds 6 Rounds 10 Clean and Jerk 3 Wall Walks Into.. 6 Rounds 12/9 Calorie Row 6 Lateral Burpees Over the Rower Into.. 6 Rounds 12/9 Calorie Bike 36 Double Unders Barbell: 135/95lb,...
by MTCF | Aug 28, 2025 | Uncategorized
Strength: Front Squat Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% % of 1RM Front Squat WOD: “Summit Strength” RX: 16:00 EMOM minute 1: 4 Bench Press minute 2: 8/8 Back Rack Reverse Lunges minute 3: 16...
by MTCF | Aug 27, 2025 | Uncategorized
Strength: Turkish Get-Up Every 90 seconds x 6 Sets 1/1 Turkish Get-Up WOD: “Forest Sprint” For Time 20-16-12-8-4-2 Alternating Dumbbell Snatch Box Jump Overs Dumbbell: 50/35lb, 22.5/15lb Box Height: 24/20in Level 2: DB 35/25lb, 15/12kg Box Height 24/20in Level 1: DB...
by MTCF | Aug 26, 2025 | Uncategorized
Strength: 10:00 EMOM minute 1: 10 Deadlifts minute 2: 3 Broad Jumps for Max Distance Deadlifts: 55-60% of 1RM Deadlift Score: Load on Deadlift; furthest total broad jump distance per round Goal: Maintain consistent pulling mechanics and maximal explosive jump distance...
by MTCF | Aug 25, 2025 | Uncategorized
WOD: “Mountain Traverse” RX: For Time: 1000m Run 20 Bar Facing Burpees 80 Wall Balls 20 Bar Facing Burpees 60 Pull-Ups 20 Bar Facing Burpees 40 Push Press 20 Bar Facing Burpees 1000m Run Wall Ball: 20/14lb, 9/6kg, 10/9ft Barbell: 115/75lb, 52/35lb Level 2: 800m Run /...
