MCCF Endurance 210113

Morrisville Community CrossFit – Endurance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 40 Minutes of: 21 Burpees 21 Kettlebell Swings 400m Run/500m Row/1200m Bike 21 Box Jumps/Step-Ups 21 …

Nah, It’s Tuesday!

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Reps) 3 Rounds. 3 Minutes at Each Station 1. 25 Wallballs (20/14, 10’/9′)/200m Wallball …

Pull It, Pull It

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 1 Round of: 15 Lat Activates 15 Banded Side Steps Each Direction 15 Banded Good Mornings 15 Barbell Muscle Cleans …

Snatchturday

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (4 Rounds for time) 400m Run 25 Pull-Ups 12 Snatches (135/95) Rest 2 Minutes

Jerk and Thruster Time

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Jumping Jacks 10 Barbell Muscle Cleans 5 Dumbbell Hang Power Cleans (Each Hand) 5 Dumbbell STOH …

Short and Long

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Banded Side Steps Each Direction 10 Banded Good Mornings 10 Barbell Muscle Cleans 10 Barbell Front …

Interval Wednesday

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Reps) 3 Rounds. 3 Minutes at Each Station 1. 10 Hang Power Snatches (95/65)/20 …

MCCF Endurance 210106

Morrisville Community CrossFit – Endurance Metcon 40 Minute Time Cap Metcon (Time) 1500m Row/3600m Bike 150 Double Unders 1200m Row/2880m Bike 120 Kettlebell Swings 900m Row/2160m Bike 90 Sit-Ups 600m …

Down/Up Times 3

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, then: 2 Rounds of: 10 Cossack Squats 10 Alternating Lunges 10 Barbell Muscle Cleans 10 Barbell Front Squats …

It’s Monday Snatch Time

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 1 Round of: 15 Lat Activates 12 Hanging Leg Raises 12 PVC Passthroughs 12 PVC Muscle Snatches 12 PVC Overhead …