244 Years of Awesome!

Morrisville Community CrossFit – CrossFit Metcon (Time) For Time: -Power Snatch a total of 1,776 lbs, Then: 7 Rounds of: 4 Deadlifts (245/175) 20 V Sit-Ups 19 Box Jumps (24/20) …

Gathering Within Guidelines Day 21

Morrisville Community CrossFit – CrossFit Weightlifting If you only have kettlebells or dumbbells, turn these into Tempo Deadlfits. These will be single arm and single leg deadlifts. You will hold …

Gathering Within Guidelines Day 20

Morrisville Community CrossFit – CrossFit Weightlifting Rest 2 Minutes between each set. Build to a heavy set of 5. At least one of your sets should be heavier than last …

Gathering Within Guidelines Day 19

Morrisville Community CrossFit – CrossFit Metcon Metcon (Distance) 16 Minute Run Every 2 Minutes, Starting at 0, 15s Sprint, 20 Air Squats Metcon Metcon (No Measure) 5 Rounds of: 20 …

Gathering Within Guidelines Day 18

Morrisville Community CrossFit – CrossFit Weightlifting Rest 2 Minutes between sets. Touch and Go Power Cleans (12-9-6-3) Metcon Metcon (Time) Bodyweight WOD: 5 Rounds of: 20 Alternating Shoulder Taps 15 …

Gathering Within Guidelines Day 17

Morrisville Community CrossFit – CrossFit Weightlifting These are 4 second descent, 2 second pause, 1 second ascent. Goblet squats with dumbbells or kettlebells. Tempo Back Squats (8-8-8-8-8) Metcon Metcon (AMRAP …

Gathering Within Guidelines Day 15

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (Time) 4 Rounds of: 400m Run 20 Toes To Bars 15 Lateral Over the Bar/Dumbbell Burpees …

Gathering Within Guidelines Day 14

Morrisville Community CrossFit – CrossFit Weightlifting Rest 2 Minutes between each set. Build to a heavy set of 5. At least one of your sets should be heavier than last …

Gathering Within Guidelines Day 13

Morrisville Community CrossFit – CrossFit Weightlifting These are 4 second descent, 2 second pause, 1 second ascent. Goblet squats with dumbbells or kettlebells. Tempo Back Squats (8-8-8-8-8) Metcon Metcon (AMRAP …

Gathering Within Guidelines Day 12

Morrisville Community CrossFit – CrossFit Metcon Metcon (Distance) 16 Minute Run Every 2 Minutes, Starting at 0, 15s Sprint, 15 Air Squats Metcon (No Measure) 5 Rounds of: 12 Toe …