Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 24 Minutes of: 24 Bar Facing Burpees 12 Deadlifts (205/145) 12 Dumbbell Overhead Lunge Right Hand (50/35) 12 Dumbbell Overhead Lunge Left Hand (50/35) Every 4 Minutes Perform 1 Rope ClimbStagger start every minute to accommodate for ropes. Deadlifts should be in 3 sets or less. 1 Rope Climb=4...

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 800m Jog, Then: 4 Rounds of: 200m Run 100m Sprint 200m Recovery Jog After 4 Rounds: 800m Jog

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Weightlifting You have 23 Minutes to Complete Bench Press (10 70%) Bench Press (8-8-8 80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 13 Minutes of: 13 Back Squats (135/95) 26 V Sit-Ups 100m Plate Carry (45/35)Back Squats are cleaned from the ground and should be done in 2 sets or less. Plate can be held any way on walk/run....

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 5 Leg Raises 5 Push-Ups 10 PVC Passthroughs 10 PVC Overhead Squats Weightlifting You have 25 Minutes to Complete. Lower each rep to the ground. Deadlift (10 60%) Deadlift (10 70%) Deadlift (8-8-8 80%) Metcon 15 Minute Time Cap Metcon (Time) 21-15-9 of: Toes to Bar Push-Ups Hang Snatch (95/65)Toes...

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Weightlifting You have 23 Minutes to Complete. These are not Touch and Go Reps. Snatch/Overhead Squat (5 60%) Snatch/Overhead Squat (5 70%) Snatch/Overhead Squat (5-5 80%) Squat Snatch (Use this to Calulate Weights) Metcon 17 Minute Time Cap Metcon (Time) 3 Rounds of: 25 Wallballs (20/14) 10′ 20 Alternating Dumbbell Power Snatch...

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Barbell Back Squats 5 Barbell Front Squats 5 Burpees Weightlifting You have 25 MInutes to Complete Back Squat (10 60%) Back Squat (10 70%) Back Squat (8-8-8 80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes of: 5 Front Squats (155/105) 10 Bar Facing Burpees 15 Pull-UpsFront...

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 MInutes to Complete Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Sit-Ups 10 Muscle Cleans 10 STOH 20 Single Unders/Double Unders Weightlifting You have 23 Minutes to Complete. These are not touch and go reps. Clean and Jerk (5 60%) Clean and Jerk (5 70%) Clean and Jerk (5-5 80%) Metcon 15 Minute Time Cap Metcon (Time) 30 Sit-Ups 20 Power Cleans (135/95) 100...

Announcements 9:30 WOD on Monday has been Canceled. Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 3 Rounds of: 400m at Mile PR Pace 100m Recovery Jog Rest 1 Minute After 3 Rounds, then: 3 Rounds of: 200m Sprint 100m Recovery Jog 1 Minute Rest

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 26 Minutes of: 15 Pull-Ups 30 Push-Ups 60 Air Squats 400m Run

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Weightlifting You have 25 MInutes to Complete. Clean and Jerk (3 60%) Clean and Jerk (3+1 70%) Clean and Jerk (3+1 80%) Clean and Jerk (3+1 85%) Metcon 15 Minute Time Cap Metcon (Time) 9-7-5 of: Thrusters (115/85) Muscle-Ups 200m Run After Each RoundThrusters should be unbroken. Scale Muscle-Ups to 9 Strict Pull-Ups and 9 Strict...

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of: 10 PVC Passthroughs 10 PVC Overhead Squats 10 Kettlebell Deadlifts 10 Lunges 5 Push-Ups Metcon 5 Minute Time Cap Metcon (Time) 3 Rounds of: 12 Alternating Jump Lunges 12 BurpeesHands or arms shouldn’t touch your legs or the ground during lunges. Weightlifting You have 25 Minutes to Complete Deadlift (5 65%) Deadlift...

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 5 Minutes of: Kettlebell Swings (53/35) Goblet Lunges (53/35) Rep Scheme: 5-10-15-20-25-30 and so on… Weightlifting You have 23 Minutes to Complete Back Squat (5 75%) Back Squat (5 75%) Back Squat (5-5-5 85%) Metcon 10 Minute Time Cap Metcon (Time) 21 Deadlifts (175/125) 15...

Morrisville Community CrossFit – CrossFit Happy Birthday Jodi!!!! Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Box Step-Ups 10 Barbell Muscle Cleans 20 Double Unders/Single Unders 1 Wall Walk Weightlifting You have 15 Minutes to Complete Snatch Grip Deadlift (5-5-5 50% of Deadlift) Deadlift (Use this to Calculate Weight) Metcon 25 Minute Time Cap Metcon (Time) 75 Double Unders 42...

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Sit-Ups 10 PVC Passthroughs 5 PVC Overhead Squats 5 Wallballs 5 Push-Ups Weightlifting You have 23 Minutes to Complete Squat Snatch (3 70%) Squat Snatch (3 80%) Squat Snatch (3 85%) Metcon 15 Minute Time Cap Metcon (Time) 50 Wallballs (20/14) 10′ 40 Toes To Bar 30 Lateral Over the Bar...

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 4 Rounds of: 200m Fast, 100m Slow Jog 200m Fast, 100m Slow Jog 200m Fast, 100m Slow Jog Rest 2 Minutes