80% All Week

Posted by on May 22, 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 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...

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MCCF Endurance 170521

Posted by on May 21, 2017 in WOD | 0 comments

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

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Ground, Rack, Overhead

Posted by on May 19, 2017 in WOD | 0 comments

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...

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Carlo Wanted Deadlifts

Posted by on May 18, 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 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...

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AMRAP, Squat, 45

Posted by on May 17, 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 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...

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