WOD

Programming: The Week Ahead at MCCF 180610

This week will have 2 Days of Long MetCons, 2 Days of MetCon/Weightlifting/MetCon, and 1 Day of Weightlifting, then MetCon. Monday: ┬áMonday will be Girl WOD Nancy and Nancy AMRAP. …

MCCF Endurance 180610

Morrisville Community CrossFit – Endurance Metcon Metcon (Distance) 800m Run, Then: For 20 Minutes: 1 Minute Run 1 Minute Recovery JogRun should be a pace that is as fast as …

Kettlebells

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 23 Minute Time Cap Metcon (Time) 4 Rounds of: 25 Box Jumps (24/20) 25 Kettlebell Swings (53/35) …

Yesterday Snatches, Today Clean and Jerks

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

Back to Overhead Things

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 PVC Passthroughs 10 PVC Overhead Squats 10 PVC Sotts Press 10 Alternating Lunges Metcon 5 Minute …

Bookended with Running

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 27 Minute Time Cap Metcon (Time) 800m Run 50 Chest to Bar Pull-Ups 40 Toes to Bar …

Anterior/Posterior

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Single Leg Toe Touches/Deadlifts 10 Barbell Bent Over Rows 10 Barbell Back Squats 20 Double Unders/Single …

Behind the Neck

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 PVC Passthroughs 10 PVC STOH 10 Sit-Ups 5 Burpees 5 Push-Ups Metcon 4 Minute Time Cap …

MCCF Endurance 180527

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 3 Rounds of: 600m Jog 400m Run 200m SprintJog=Conversational Pace Run=Just Under Mile PR Pace Sprint=AFAP and consistent pace Metcon (Time) 3 …

3 WODs, 1 Day

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 7 Minute Time Cap Metcon (Time) 3 Rounds of: 200m Run 10 Power Snatches (135/95)Power Snatches should …