• Box AMRAP

    CrossFit Morganton – WOD A: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 200m Run 20 Box Jump Overs 24/20″ 20 Plate Over Head Lunges 45/35

  • Splishing and a Splashing

    CrossFit Morganton – WOD A: Metcon (Time) 2 RDS 50y OH Plate Water Walks 35/25 90 Air Squats 50y Swim 40 Burpees

  • Russian Swings

    CrossFit Morganton – WOD A: Back Squat (3-3-2-2-1-1-1) B: Metcon (Time) 4 RDS – 20 Min Time Cap 400m Run 30 DB Box Step Ups (40/30#) (24/20″) 30 Russian KB Swings 70/55# Heads Up Pool WOD on Friday Sept. 4th. Bring swim suit.

  • Row, Clean, Floor Press

    CrossFit Morganton – WOD A: Squat Clean (3-3-2-2-1-1-1) B: Metcon (Time) 3 RDS 500m Row 12 Squat Cleans 135/95 12 Floor Presses 135/95

  • The Jerk

    CrossFit Morganton – WOD A: Split Jerk (1-1-1-1-1-1-1) B: Metcon (Time) 10 Toes To Bar 30 Jerks 115/85 (from ground) 20 Toes To Bar 20 Jerks 135/95 30 Toes To Bar 10 Jerks 155/105

  • Nancy

    CrossFit Morganton – WOD A: Overhead Squat (2-2-2-2-2-2) B: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Reminder 7:00am class is cancelled for September.

  • Monster Run Through

    CrossFit Morganton – WOD A: Metcon (Time) 50 Pull-ups 1000m Row 25 HSPU B: Metcon (Time) 9-15-21 Front Squat 135/95 Bar Facing Burpee C: Metcon (Time) 5 RDS 200m Run 3 Rope Climbs 7 Ground to Overhead 115/85

  • Hang Clean Chief

    CrossFit Morganton – WOD A: Hang Clean (3-3-3-3-3-3) B: Metcon (5 Rounds for reps) 5 RDS 3 Min AMRAP 3 Hang Cleans 135/95 9 Box Jumps 24/20 Rest 1 Min

  • DB Push Press AMRAP

    CrossFit Morganton – WOD A: Weighted Pull-ups (2-2-2-2-2) B: Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 27 Pull-Ups 27 KB Swings 53/35 200m Run-Start with 54 lunges, run remaining distance Heads Up Morganton Monster run through this Saturday at 10:00am.

  • Thrusters & Ropes

    CrossFit Morganton – WOD A: Thruster (1-1-1-1-1-1-1) B: Metcon (5 Rounds for reps) 5 RDS 3 Min AMRAP 5 Thusters 115/85 30 Double Unders (Scaled 60 Singles) Rest 1 Min Heads Up Morganton Monster run through this Saturday at 10:00am.