WOD

Programming: The Week Ahead at MCCF 190414

Monday: Weightlifting: Squat MetCon: Front Rack Lunges and Box Jump Overs Post WOD: Drop Broad Jumps Tuesday: MetCon: Pull-Ups, Push-Ups, Air Squats, and Running Post WOD: Crossover Symmetry Wednesday: Weightlifting: …

Rain, No Run

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes of: 50 Bar Facing Over The Bar …

End of the Work Week

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

Heavy Front Squat

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

Just Getting Ready For Murph

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Reps) Every 3 Minutes for 36 Minutes: 1: 25 Calorie Row 2: 3 Rounds …

I Feel Deep Pull

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Alternating Toe Touches 10 Barbell Deadlifts 10 Barbell Front Squats 10 Sit-Ups Weightlifting You have 23 …

Intervals on Monday

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, then: 2 Rounds of: 1 Rig Length Buttkickers 1 Ring Length High Knees 10 Lat Activates 10 Dumbbell …

Programming: The Week Ahead at MCCF 190417

Monday: MetCon: Running and Alternating Dumbbell Power Snatches Weightlifting: Snatch MetCon: Chest to Bar Pull-Ups and Overhead Squats Post WOD: Crossover Symmetry Tuesday: Weightlifting: Deficit Snatch Grip Deadlift MetCon: Deadlift, …

All the Fun To Be Had

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 26 Minute Time Cap Metcon (Time) 800m Run 30 Power Clean and Jerks (115/85) 15 Ring Muscle-Ups …

Pulling a Snatch From Deep

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Alternating Toe Touches 10 Kettlebell Swings 10 Sit-Ups 20 Single Unders/Double Unders Metcon Target is 4:15 …