WOD

Squat and Burn

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Row, Then: 2 Rounds of: 10 Cossack Squats 10 Alternating Toe Touches 10 Barbell Back Squats 5 Burpees Weightlifting …

Tough Start

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 5 Jumping Dips 10 Barbell Muscle Cleans 5 Barbell Front Squats 10 Barbell STOH …

Programming: The Week Ahead at MCCF 191020

Monday: MetCon: Hang Power Clean and Jerks and Front Squats Weightlifting: Hang Cleans, Cleans, Jerks MetCon: Thrusters and Ring Muscle-Ups Post WOD: Strict Pull-Ups Tuesday: Weightlifting: Back Squats MetCon: Rowing, …

Another Trip on This Rock with D-Rock!

Morrisville Community CrossFit – CrossFit A Birthday WOD for Coach Derek. Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 30 Minute Time Cap Metcon (Time) 35 Calorie Row, Then: 10 …

CrossFit Games Open 20.2

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 …

Thrusters Thursday

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Barbell Muscle Cleans 10 Barbell Front Squats 10 Barbell STOH 1 Wall Walk Metcon Time Cap …

Steady Speed, Low Skill

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 Minutes of: 800m Run 40 Wallballs (20/14, 10’/9′) …

Chin Over and Chest To

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 PVC Passthroughs 10 PVC Overhead Squat 10 PVC Sotts Press 10 Dumbbell Power …

Going Up On the Back

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Cossack Squats 10 Back Extensions 10 Kettlebell Swings Weightlifting You have 23 Minutes …

Programming: The Week Ahead at MCCF 191013

Monday: Weightlifting: Back Squats MetCon: Alternating Jump Lunges, Russian Kettlebell Swings and Toes To Bars Post WOD: GHD Hip Extensions Tuesday: MetCon: Alternating Dumbbell Power Snatches and Pull-Ups Weightlifting: Snatches …