Leftovers for Saturday

Posted by on May 27, 2017 in WOD | 0 comments

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...

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Bench Pressing

Posted by on May 26, 2017 in WOD | 0 comments

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....

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Deadlifts

Posted by on May 25, 2017 in WOD | 0 comments

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...

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Snatching

Posted by on May 24, 2017 in WOD | 0 comments

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...

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Tuesday Squats

Posted by on May 23, 2017 in WOD | 0 comments

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...

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