Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

10 Hang Power Snatch

10 Snatch Balance

10 OHS

Snatch (5×1@85)

Metcon (AMRAP – Rounds and Reps)

“Maggie’s WOD”

Complete as many rounds as possible in 18 minutes of:

3 Chest to Bar Pullups

3 Burpee Box Jump Overs 24″/20″

Run 200m

6 Chest to Bar Pullups

6 Burpee Box Jump Overs 24″/20″

Run 400m

9 Chest to Bar Pullups

9 Burpee Box Jump Overs 24″/20″

Run 800m

12 Chest to Bar Pullups

12 Burpee Box Jump Overs 24″/20″

Run 200m

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****Each round add 3 C2B and 3 BBJO’s. Running cycles thru 200/400/800 throughout.****

Mountaineer CrossFit – Kids

Warm-up (No Measure)

Animal Tag

Wall Walk (Practice)

Pull-ups (Bar Games)

Metcon (AMRAP – Reps)

AMRAP in a given time of:

2 Wall Walks

Shuttle Sprints

10 Jump Ropes

Game

Noodle Tag. One or more “taggers” will be selected and will each have a section of pool noodle to use to tag others. On the call of “go,” players move within the space to avoid being tagged. Once tagged with a noodle, players must freeze in the place where they got tagged until another participant comes to free them by tapping one of their arms. Play continues until the coach selects new taggers.

Mountaineer CrossFit – Beginners

Wmup: Warm-up (No Measure)

1000m row

Split Jerk (5×1)

Split jerk AHAP

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 wall balls 20/14#

15 wallball situps

12 wall ball walking lunges 12 ea leg

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

50 Situps

100 Double Unders

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 Power Clean and Jerk 135lbs/95lbs

10 HSPU

15 (ea) Walking Lunge

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

40 Burpees

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

Complete 21-15-9 for time of:

Hang Power Snatch 115lbs/75lbs

Box Jump Overs 24″/20″

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Two rounds for technique of: Row 500m, 10 Squat Clean Thrusters w/Med Ball

Sumo Deadlift (Practice)

Metcon (16 Rounds for reps)

8-round Tabata for each of:

KB Sumo Deadlift

Thruster

Knees To Elbow (Practice)

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

50 jumping jacks

25 KB swings

Thruster (1×1)

1RM thruster

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

50 KB Swings

50 Situps

Run 200m

Thruster (2 RM)

12 Minutes

Rest 7 minutes

Metcon (Time)

Complete 5 Rounds for time of:

20 Wall Ball 20lbs/14lbs

15 Burpees

10 SDHP 95lbs/65lbs

Mountaineer CrossFit – Mountaineer CrossFit Barbell Club

Power Clean and Push Jerk (1×2 ( work up to HAP double, no pause at chest)

Overhead Squat (10-8-6-4-2 (increase loads from last time 2/17/16))

Glute-Ham Raises (3×15 (superset with GHD, no rest in between))

Mountaineer CrossFit – Teens

Bring homework to do or a book to read post-WOD

Warm-up (No Measure)

For 5 minutes at a jogging pace in cone to cone increments: Walking Lunge, Front Rack Walking Lunge, Backward Walking Lunge, Overhead Walking Lunge

Sumo Deadlift High Pull (1-4 Sequence)

Metcon (12 Rounds for reps)

Three 4-minute rounds, 1 minute on each exercise, for reps of:

Wall Ball Shots

Box Jumps

Push Press

SDHP

Rest