WOD

MCCF Endurance 170820

Morrisville Community CrossFit – Endurance Metcon Metcon (Distance) 24 Minute Run at Conversational Pace E2MOM, 10s Sprint

Tapas for Breakfast

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 30 Minute Time Cap Metcon (Time) 3 Rounds of: 800m Run 40 Plate GTOH (45/35) 20 Burpees …

Friday STOH

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

Just Stand Up

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of: 10 Barbell Muscle Cleans 5 Barbell Front Squats 5 Barbell Back …

Lockout and Pecs

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 6 Minutes of: 30 Plank Alternating Shoulder Taps 15 …

Tuesday Coan

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, then: 2 Rounds of: 10 Barbell Deadlifts 8 Barbell Muscle Cleans 6 Air Squats Weightlifting You have 25 …

Programming: The Week Ahead at MCCF 170813

This week will have 3 Days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon. Monday: ┬áMonday will start off with Snatch and that will be followed by a MetCon …

Monday Snatch and Thrust

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 170813

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 8 Rounds of: 200m at 400m PR Pace Rest 1 Minute Then: 8 Rounds of: 100m Sprint Rest 45s

Factors of 27, Multiples of 3

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 21 Minutes of: 3 Snatches (145/105) 6 Toes To …