WOD

First Week of the Open

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, Then: 2 Rounds of: 10 Lat Activates 5 Barbell Squats 10 Sit-Ups 5 Squat Jumps Weightlifting You Have …

MCCF Endurance 180218

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 3 Rounds of: 800m Jog 400m Run 200m Sprint Rest 2 MinutesThe Jog should be at conversational pace. The Run should be …

Castro Told Me Over FroYo

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 Minutes of: 5 Dumbbell Overhead Squats (50/35) 5 …

90% of Desired

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Alternating Single Leg Deadlifts 10 Barbell Bent Over Rows 8 Barbell Muscle Cleans …

Front Squatting and More Front Squatting

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 15 Calorie Row, then: 2 Rounds of: 10 Barbell Front Squats 20 Single Unders/Double Unders 10 Wallballs Metcon 4 Minute …

Gotta Love the Hand Release

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, Then: 2 Rounds of: 10 PVC Passthroughs 10 PVC Muscle Snatches 10 PVC Overhead Squats 5 Burpees Metcon …

Is Today Saturday?

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Rest 2 Minutes Between Each MetCon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 Minutes of: …

Programming: The Week Ahead at MCCF 180211

This week will have 2 Days of Weightlifting, the MetCon, 1 Day of MetCons and 2 Days of MetCon/Weightlifting/MetCon. Monday: ┬áHang Clean/Clean/Jerk Complex will be the Weightlifting. ┬áThe MEtCon to …

Open on a Monday

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete. Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 PVC Passthroughs 10 PVC Overhead Squats 10 …

MCCF Endurance 180211

Morrisville Community CrossFit – Endurance Metcon Metcon (Calories) 3 Rounds of: 2 Minutes Row Rest 1 Minute 2 Minutes Assault Bike Rest 1 Minute 2 Minutes SkiErg Rest 1 MinuteThese …