by MTCF | Jul 20, 2025 | Uncategorized
WOD: “Iron Lung” RX: 5 Rounds for Time 600m Run 10 Clean & Jerks Load: 135/95lb Score = Time Time Cap: 30:00 Level 2: 5 Rounds for Time 400m Run 10 Clean and Jerks 115/75lb Level 1: 4 Rounds for Time 400m Run 15 Hang Power Clean and Jerks 95/65lb Comp:...
by MTCF | Jul 18, 2025 | Uncategorized
WOD: “Life Finds A Way” Team Conditioning For Reps: 4 sets x 5:00 Running Clock :30 Max Wall Walks – :30 sec Rest – :30 Max Dumbbell Push Press – :30 Rest – :30 Max Calorie Row – :30 Rest – :30 Max Burpees to Plate – Rest 1:30...
by MTCF | Jul 17, 2025 | Uncategorized
Strength: “Power Snatch” Every 90 seconds x 10 Sets Sets 1-5: 2 Power Snatch @ 75% (Touch & Go) Sets 6-10: 1 Power Snatch @ 80-90% WOD: “You’re Gonna Need a Bigger Boat.” 10:00 AMRAP 15 Toes to Bar 50 Double Unders 15 Overhead Squats Barbell: 75/55lb Level 2:...
by MTCF | Jul 16, 2025 | Uncategorized
WOD: “Say Hello to My Little Friend” 20:00 EMOM Minute 1: 3 Deadlifts Minute 2: 3 Bench Press Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups Minute 4: Rest Kettlebell @ 53/35lb, 24/16kg Deadlift and Bench Loading @...
by MTCF | Jul 15, 2025 | Uncategorized
WOD: “Run, Forest, Run” RX: 3 Rounds for Time 800m Run 25 Burpees to Target* 500/450m Row 50ft (15m) Dual Dumbbell Front Rack Walking Lunges Dumbbells: 35/25lb, 15/12kg Burpees to Target: Just out of Reach Level 2: 3 Rounds for Time 800m Run 20 Burpees to Target...
by MTCF | Jul 14, 2025 | Uncategorized
Strength: Split Jerks: Every 90 seconds x 10 Sets Sets 1-5: 2 Split Jerks* @ 75% Sets 6-10: 1 Split Jerk @ 80-90% On the final rep of sets 1-5 pause for 2 sec in the catch WOD: “Why So Serious?” RX: 12:00 minute EMOM Minute 1: 8 Strict Wall Facing Handstand Push-Ups...
by MTCF | Jul 13, 2025 | Uncategorized
Strength: Squat Cleans: Every 90 seconds x 10 Sets Sets 1-5: 2 Squat Cleans @ 75% (Touch & Go) Sets 6-10: 1 Squat Clean @ 80-90% % is Based on 1RM Squat Clean WOD: “Wax On, Wax Off” RX: For Time: 20-15-10-15-10-5 Front Squat Pull-Ups Barbell: 95/65lb Level 2: For...
by MTCF | Jul 11, 2025 | Uncategorized
WOD: “Attitude Reflects Leadership” For Time: With a Partner 50-40-30-20-10 Toes to Bar *Back Squats Bar Facing Burpees Load: 95/65lb, 43/30kg *Back Squats are from the floor
by MTCF | Jul 10, 2025 | Uncategorized
WOD: RX: “Sunshine” 16:00 AMRAP 12/8 Strict Pull-Ups 20ft (6m) Handstand Walk 12 American Kettlebell Swing 20ft (6m) Handstand Walk Kettlebell: 70/53lb, 32/24kg 5ft (1.5m) = 1 Rep •Handstand Walk: Bear Crawl distance, Scale distance to 10ft or 15ft segments. Adjust to...
by MTCF | Jul 9, 2025 | Uncategorized
Strength: Pause Front Squat + Front Squat Every 3:00 x 5 Sets Set 1: 1+4 @ 75% Set 2: 1+4 @ 75% Set 3: 1+3 @ 80% Set 4: 1+3 @ 80% Set 5: 1+1 @ 85% Pause :01 on the Pause Front Squat *After Each Set Complete 3 High Stick Jump Overs WOD: “Left Side, Strong Side” RX: For...
