WOD

Programming: The Week Ahead at MCCF 200223

Monday: Weightlifting: Deadlifts and Toes To Bars MetCon: Kettlebell Deadlifts, Box Jumps, Sit-Ups and Running Post WOD: Strict Toes to Bars Tuesday: MetCon: Dumbbell Power Snatches and Overhead Squats Weightlifting: …

MCCF ENDURANCE 210923

Morrisville Community CrossFit – Endurance Metcon 40 Minute Time Cap Metcon (Time) #1 10-8-6-4-2 Calories on bike D ball over shoulder 2 minute rest #2 4 rounds 200m run 50 …

Flash

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, Then: 1 Round of: 15 Lat Activates 15 Scapular Push-Ups 15 Barbell Muscle Cleans 15 Barbell Front Squats …

Jugs

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes of: 8 Deadlifts (245/175) 16 Box Jump …

Fried Clams

Morrisville Community CrossFit – CrossFit Pre WOD Metcon (No Measure) 200m Run, Then: 2 Rounds of: 10 Lat Activates 10 PVC Passthroughs 10 PVC Snatch Grip Push Presses 10 PVC …

Panes

Morrisville Community CrossFit – CrossFit Pre WOD Metcon (No Measure) 200m Run, Then: 2 Rounds of: 10 Lat Activates 10 Sit-Ups 10 Goblet Squats 10 Barbell Muscle Cleans 10 Barbell …

Don’t Be A Potato

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes of: 800m Run, in remaining time, AMRAP: …

Microfiber

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, Then: 1 Round of: 15 Lat Activates 15 Scapular Push-Ups 15 Barbell Muscle Cleans 15 Barbell Front Squats …

MCCF Endurance 210916

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) Endurance #1 25 minute cap 10-9-8-7-6-5-4-3-2-1 Power clean and jerks (light) Box jumps 200m run :30 rest after even setsRest 5 Minutes …

Elbows

Morrisville Community CrossFit – CrossFit Pre WOD Metcon (No Measure) 200m Run, Then: 2 Rounds of: 10 Lat Activates 10 Sit-Ups 10 Goblet Lunges 10 Kettlebell Swings 10 Goblet Front …

MCCF Endurance 210915

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) Endurance #1 25 minute cap 10-9-8-7-6-5-4-3-2-1 Power clean and jerks (light) Box jumps 200m run :30 rest after even setsRest 5 Minutes …