Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – Kids

Warm-up (No Measure)

Catch-Throw-Catch: With kids split into two teams: forward/backward run, side shuffle, grapevine down and back. Upon returning to the start line, the coach throws a ball and the athletes catch and throw it back. If the catch is missed, the athlete does 3 squats and jumps back into the game

Deadlift (Practice)

Metcon (Time)

Complete 3 rounds for time of:

7 Deadlifts

Lunge 5m to Box

7 Box Jumps

Backward Lunge to Deadlift

Game

Tic Tac Toe. Two teams start at the back line. Teammate A from each team runs to the tic tac toe board that is on the ground and places a bag in a square. Teammate B cannot go until Teammate A returns. First team to have three bags in a row is the winner, and select a movement for the losing team to do

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

150 Double Unders

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

15 Burpees

10 Pullups

5 Deadlift 275lbs/185lbs

Rx+ = 315lbs/225lbs

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – Beginners

Warm-up

Warm-up (No Measure)

15 Push-ups

25 jumping jacks

Metcon

Metcon (Time)

4 rounds:

15 KB 53/35#

15 KB SDHP 53/35#

6 turkish get-ups (3 each leg)
Scale weight according to fitness level

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – Mountaineer CrossFit Barbell Club

Back Squat (7×1 EMOM @90% +5-10lbs)

Deadlift (1×5 (5-15lbs heavier than 3/16/16))

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 1000m

Metcon (5 Rounds for weight)

Every 2 minutes for 10 minutes of:

3 Front Squat @75%
Rest 5 minutes then

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 7 minutes of:

10 Toes to Bar

10 Box Jump Overs 24″/20″

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – Teens

(No Measure)

AMRAP in 7 minutes at a jogging pace of: Side to Side Shuffle on the Pull Up bar x2, Forward Roll, 3 Snap to Hollows, 3 Snap to Supermans, Jog 200m

Front Squat (Work up to a challenging set of three)

Metcon (Time)

Complete 21-15-9 reps for time of:

Front Squats

KB Swings

Burpees

Rope Climb (Technique)

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – Mountaineer CrossFit Barbell Club

hang clean + clean (4×2 @85%)

Split Jerk (4×2 @90% +5lbs)

Glute-Ham Raises (3×10 (weighted if possible))

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – Beginners

(No Measure)

1000m row
If you are new to Crossfit your rep scheme will be decreased. 15 through 3 at a scaled weight.

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ Scaled (Time)

For Time:

21 Thruster, 45# /35#

21 Bar Facing Burpees

18 Thruster, 45# /35#

18 Bar Facing Burpees

15 Thruster, 45# /35#

15 Bar Facing Burpees

12 Thruster, 45# /35#

12 Bar Facing Burpees

9 Thruster, 45# /35#

9 Bar Facing Burpees

6 Thruster, 45# /35#

6 Bar Facing Burpees

3 Thruster, 45# /35#

3 Bar Facing Burpees

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

50 Situps

20 Burpees

Push Press (5×2@80%)

Metcon (Time)

Complete 3 Rounds for time of:

Run 400m

21 KB Swings 53lbs/35lbs

50 Double Unders

Announcements

**** This upcoming weekend, Saturday April 2nd, there will be a cookout celebrating the conclusion of the CrossFit Open. The cookout will be at Sonny, Jason, and Lex’s house starting at 5pm. Feel free to bring food or drinks. Ask a coach for directions.

Mountaineer CrossFit – Teens

(No Measure)

5 Minutes at a Jogging Pace of: 5 Wall Squats, High Knees Cone to Cone, 5 KB Goblet Squats, Bear Crawl Cone to Cone

Air Squat (Slow to the Bottom)

1000m Row (Time)

Max Effort 1000m Row
Row Technique. Not For Time, just accumulate 1000m for practice

Metcon (Time)

Complete 2 rounds for time of:

Row 500m

40 Air Squats

30 Sit Ups

20 Push ups

10 Pull Ups

Double-Unders

(5 Minute Cap) 5-10-15-20-25-30-25-20-15-10-5 (these should be unbroken sets with a brief pause between sets). Single Unders = x2 the reps