Mountaineer CrossFit – CrossFit

Metcon (Time)

For time:

21 Thrusters 95lbs/65lbs

21 SDHP 95lbs/65lbs

Run 1000m

15 Thrusters 95lbs/65lbs

15 SDHP 95lbs/65lbs

Run 1000m

9 Thrusters 95lbs/65lbs

9 SDHP 95lbs/65lbs

Mountaineer CrossFit – CrossFit

(No Measure)

150 Double Unders

50 Pushups

1 Hang Squat Snatch + 2 OHS (5×1, Ascending Weight)

Metcon (Time)

Complete 3 Rounds for time of:

Run 800m

8 Muscle-ups

15 HSPU

***RX+ is Strict HSPU***

Mountaineer CrossFit – Beginners

(No Measure)

2 Rounds

Row 20 Calories

20 Lunges (ea)

Metcon (Time)

Complete 5 Rounds for time of:

10 Deadlift 225lbs/155lbs

15 Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

Row 20 Calories

20 Lunges (ea)

Metcon (Time)

Complete 5 Rounds for time of:

10 Deadlift 225lbs/155lbs

15 Box Jump Overs 24″/20″

Mountaineer CrossFit – Kids

(No Measure)

Carioca -> Backward Jog -> High Knee Skip

Stinkbug (Forward Roll)

Wall Walk

Metcon (Time)

5 Rounds For Time of:

5 Stinkbug Push Ups

Tire Flip From Cone to Cone

Run From Cone to Cone

Metcon (Time)

Game: Cops and Robbers

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

50 Situps

50 Mountain Climbers

Back Squat (4×7 @75%)

Metcon (Time)

Complete 5 Rounds for time of:

Run 400m

12 Thrusters 95lbs/65lbs

15 Toes to Bar

Mountaineer CrossFit – Kids

(No Measure)

Carioca -> Backward Jog -> High Knee Skip

Stinkbug (Forward Roll)

Wall Walk

Metcon (Time)

5 Rounds For Time of:

5 Stinkbug Push Ups

Tire Flip From Cone to Cone

Run From Cone to Cone

Metcon (Time)

Game: Cops and Robbers

Mountaineer CrossFit – Kids

***Reminder, the WOD today is a combined class at Mylan Park***

(No Measure)

Dot Drill -> Bear Crawl -> 5 Burpees

Pull-ups (Practice)

Metcon (Time)

“Murph”

Run to the end of the building and back

10 Pull Ups/Bar Hangs

20 Push Ups

30 Air Squats

Run to the end of the building and back

Metcon (Time)

Guess That Word

Mountaineer CrossFit – Beginners

(No Measure)

25 PVC PIPE PASS THROUGHS

25 PVC OHS

15 duck walks

50 DU or 100 singles

Overhead Squat (3 x 5 light weight to work on flexibility/form)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Mountaineer CrossFit – CrossFit

(No Measure)

Row 1000m

Push Press (4×7 @ 75%)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 Burpees

10 KB Swings 53lbs/35lbs

50 Double Unders