WOD

Death by Muscle-Ups

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 Minutes of: 10 Thrusters (95/65) 16 Jump Lunges …

Pull and AMRAP Ladder

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Weightlifting Deadlift (5-5 83%) Deadlift (Max Reps 83%) Try to get 5 reps, more if you are able. …

Dumbbell Work

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 PVC Passthroughs 10 PVC Overhead Squats 10 Alternating Dumbbell Power Snatches 20 Single Unders/Double Unders Metcon …

Bringing Heavy Back

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Weightlifting You have 23 Minutes to Complete Back Squat (5-5 83%) Back Squat (Max Reps 83%) Try to …

Fran Tuesday

Morrisville Community CrossFit – CrossFit Pre WOD Metcon (No Measure) 200m Run, Then: 2 Rounds of: 10 Lat Activates 10 Barbell Muscle Cleans 8 Barbell Front Squats 6 Barbell STOH …

Programming: The Week Ahead at MCCF 171210

This week will have 3 Days of MetCon/Weightlifting/MetCon and 2 Days of Weightlifting, then MetCon. Monday:  A MetCon of Lunges and Sit-Ups will be before Front Squats for Weightlifting.  The …

Cold Days

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Barbell Muscle Cleans 8 Barbell Front Squats 10 Sit-Ups 8 Kettlebell Swings 10 Lunges Metcon Metcon …

MCCF Endurance 171210

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 2 Rounds of: 800m Jog 200m Run Rest 1 Minute 400m Run 200m 1 Mile PR Pace Rest 1 Minute 200m 1 …

Coach JoJo is 30!

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 Minutes of: 12 Pull-Ups 7 Power Cleans (95/65) …

Friday is Complex

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 PVC Passthroughs 10 Barbell Muscle Cleans 8 Barbell Front Squats 8 Barbell STOH 6 Wallballs 6 …