Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

50 Situps

20 Calorie Row

Snatch (3×1 @80%, 2×1 @85%)

This is a full Snatch

Metcon (Time)

Complete for time:

12 Hang Squat Clean 155lbs/105lbs

15 Toes to Bar

50 Double Unders

9 Hang Squat Clean 155lbs/105lbs

15 Toes to Bar

75 Double Unders

6 Hang Squat Clean 155lbs/105lbs

15 Toes to Bar

100 Double Unders

Mountaineer CrossFit – Beginners

(No Measure)

Warm-up

2 rounds:

200m run

25 air squats

15 push ups

Shoulder Press (3 x 1 at 85% then 3 x 1 at 90%)

Metcon (AMRAP – Rounds and Reps)

Metcon (Time)

15 min AMRAP:

20DU or 60 singles

7 Push Press 95/65#

11 Box jumps 24/20″

Mountaineer CrossFit – CrossFit

(No Measure)

100 Double Unders

50 Lunges

Metcon (Time)

Complete 5 Rounds for time of:

5 Push Press 155lbs/105lbs

10 Box Jump Overs 24″/20″

15 KB SDHP 53lbs/35lbs

Mountaineer CrossFit – Kids

(No Measure)

3:00-5:00 Minutes

Broad Jumps -> Side Shuffle R -> Side Shuffle L -> Backward Jog

Sumo Deadlift High Pull

Metcon (Time)

:30 Second Stations

1. Mountain Climbers

2. Front Squats

3. SDHP

4. Vertical Jumps

5. Plank Holds

6. Rest

Metcon (Time)

Game: Word Memory

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

20 KB Swings

40 Situps

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Run 400m

18 Chest to Bar Pullups

Mountaineer CrossFit – Kids

(No Measure)

3:00-5:00 Minutes

Broad Jumps -> Side Shuffle R -> Side Shuffle L -> Backward Jog

Sumo Deadlift High Pull

Metcon (Time)

:30 Second Stations

1. Mountain Climbers

2. Front Squats

3. SDHP

4. Vertical Jumps

5. Plank Holds

6. Rest

Metcon (Time)

Game: Word Memory

Mountaineer CrossFit – CrossFit

(No Measure)

250 Mountain Climbers

Push Jerk (5×2 @ 80%)

Metcon (Time)

Complete 21-15-9 for time of:

Thrusters 95lbs/65lbs

Burpees

**Run 200m between each round**

Mountaineer CrossFit – Kids

(No Measure)

Tabata Lunge and Line Jumps

DSDS

Metcon (Time)

WOD/Game:

CF Baseball

***Bear Crawl Between Bases***

Home: 1 Med Ball DSDS

First: 5 Squats

Second: 5 Burpees

Third: 5 Plate Jump Overs

Mountaineer CrossFit – Beginners

(No Measure)

100 mountain climbers

Metcon (Time)

3 rounds:

400m run

15 KB 53/35#

25 wallballs 20/14#

30 sit-ups

Mountaineer CrossFit – Kids

(No Measure)

Tabata Lunge and Line Jumps

DSDS

Metcon (Time)

WOD/Game:

CF Baseball

***Bear Crawl Between Bases***

Home: 1 Med Ball DSDS

First: 5 Squats

Second: 5 Burpees

Third: 5 Plate Jump Overs