by MTCF | Jul 31, 2025 | Uncategorized
Strength: Back Squat: Every 2:00 x 6 Sets 2 Back Squats @ 80% % of 1RM Back Squat WOD: “Asymptote” RX: 9:00 EMOM Minute 1: 6 Thrusters + 6 Toes to Bar Minute 2: 7 Thrusters + 7 Toes to Bar Minute 3: 8 Thrusters + 8 Toes to Bar Minute 4: 9 Thrusters + 9 Toes to Bar...
by MTCF | Jul 30, 2025 | Uncategorized
Strength: Snatch Complex Every 2:00 x 7 Sets Power Snatch Rest 10 seconds Squat Snatch Starting @ 70% of 1RM Snatch and building to a heavy for the day. WOD: “CrossFit Open 14.1” 10:00 AMRAP 30 Double‐Unders 15 Power Snatches Barbell: 75/55lb Level 2: As prescribed...
by MTCF | Jul 29, 2025 | Uncategorized
WOD: “Inversely Correlated” For Time: 10 Wall Walks 200m Run 30/24 Calorie Row 40 Wall Balls 500m Run Rest 3:00 500m Run 40 Wall Balls 30/24 Calorie Row 200m Run 10 Wall Walks Wall Ball: 20/14lb, 9/6kg, 10/9ft Level 2: For Time: 8 Wall Walks 200m Run 25/20 Calorie Row...
by MTCF | Jul 28, 2025 | Uncategorized
Strength: Clean and Jerk Complex: Every 2:00 x 7 Sets Power Clean Rest 10 seconds Squat Clean and Split Jerk Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day WOD: “The Derivative” RX: 3 Sets: :45 Second On / :15 Second Off Station 1: Calorie...
by MTCF | Jul 27, 2025 | Uncategorized
WOD: “Nate” RX: 20:00 AMRAP 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 American Kettlebell Swings Kettlebell: 70/53lb, 32/24kg Level 2: 20:00 AMRAP 4 Strict Pull-Ups + 4 Strict Ring Dips 4 Box Piked Handstand Push-Ups 8 American Kettlebell Swings Kettlebell: 53/35lb,...
by MTCF | Jul 25, 2025 | Uncategorized
WOD: “Dead Weight” With a Partner: 7 Rounds For Time (Split Reps as Needed): 15 Deadlifts 5 Wall Walks 15 Box Jumps 30 Abmat Sit-Ups Box Height: 24/20in Deadlift: (225/155lb, 102/70kg) Wall Walk: 10in to Wall Score: Total...
by MTCF | Jul 24, 2025 | Uncategorized
Strength: Squat Snatch: For Load: Every 1:15 x 12 Sets 1 Squat Snatch 2 Sets @ 70% 3 Sets @ 75% 4 Sets @ 80% 3 Sets @ 85%+ % is Based on 1RM Squat Snatch Record Working Weight WOD: “Fibo-Snatchy” 13:00 AMRAP 1-1-2-3-5-8-13-21-34 Squat Snatch Lateral Burpees Over Bar...
by MTCF | Jul 23, 2025 | Uncategorized
WOD: “Only Diesel” 3 Sets: For Max Calories 3:00 AMRAP 400m Run – Max Calorie Bike – Rest 1:30 – 3:00 AMRAP 400m Run – Max Calorie Row – Rest 1:30 – Score = Sum Total Calories Level 2: As prescribed Level 1: 300m Run Competitor:...
by MTCF | Jul 22, 2025 | Uncategorized
Strength: Strict Press Every 90 seconds x 8 Sets 3 Strict Press @ 70%+ WOD: “All gas, No Brakes” RX: For Time 21-18-15-12-9 American Kettlebell Swings Push-Ups *50 Double Unders after each round Kettlebell: (53/35lb, 24/16kg) Time Cap 12:00 Level 2: For Time...
by MTCF | Jul 21, 2025 | Uncategorized
Strength: Front Squat: 5-4-3-2-1 Every 2:30 x 5 Sets Set 1: 5 Reps @ 70% Set 2: 4 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: 1 Rep @ 90% WOD: “Second Wind” For Reps: 2 Sets 6:00 AMRAP 10 Burpee Box Jump Overs 20 Single Arm Overhead Reverse Lunges...
