Mountaineer CrossFit – Beginners

Warm-up (No Measure)

25 air squats

500m row

Front Squat

Front squats 3×5@75% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP – Rounds and Reps)

EMOM for 18 minutes with first minute of:

8 burpees

Second minute

6 front squats 95/65#

3rd minute

90 singles
RX plus 10 burpees

8 front squats

30 DU

Mountaineer CrossFit – Competition

Metcon (6 Rounds for time)

Every 4 Minutes:

6 rounds of:

5 Snatch @75%

15 Wall Ball 30lbs/20lbs

50 Double Unders
This is a Squat Snatch

Front Squat (5×2@85%)

Metcon (Time)

For time:

50 Pistols

30 Clean and Jerk 135lbs/95lbs

50 Pistols

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

3 Bear Crawl (length of wood up and back)

20 Cal Row

Deadlift (5×1@90%)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mountaineer CrossFit – Beginners

REMINDER NO EVENING CLASS. There will be a 10am class (non structured) to honor our fallen hero’s.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scale 1:

800m run

50 pullups or 100 ring rows

100 pushups

200 air squats

800m run

Scale 2:

400m run

25 pullups or 50 ring rows

50 pushups

100 air squats

400m run

Mountaineer CrossFit – CrossFit

Murph (Time)

For time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

Partition the pull-ups, push-ups, and squats as needed. If you have a 20# vest or body armor, wear it.

In Honor of Navy Lieutenant Michael Murphy, 29 of Patchogue, NY who was killed in Afghanistan June 28th, 2005.

Mountaineer CrossFit – Competition

Murph (Time)

For time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

Partition the pull-ups, push-ups, and squats as needed. If you have a 20# vest or body armor, wear it.

In Honor of Navy Lieutenant Michael Murphy, 29 of Patchogue, NY who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Mountaineer CrossFit – CrossFit

Snatch (3×1@80%, 2×1@85%, 2×1@90%)

Metcon (AMRAP – Reps)

Partner WOD

Complete as many reps as possible in 20 minutes of:

50 Push Press 135lbs/95lbs

50 Box Jumps 24″/20″

50 Deadlift 135lbs/95lbs

50 Weighted Situps 45lbs/25lbs

200 Double Unders

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 1000m

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mnutes of:

Run 200m

21 KB SDHP 53lbs/35lbs

12 HSPU

Mountaineer CrossFit – Kids

Warm-up (No Measure)

“Switch.” Perform one movement to the cones in the middle of the room, and then switch movements the rest of the way.

Roving Plank Left -> Roving Plank Right

High Knee Skip -> Sprint

Backwards Jog -> Side Shuffle

Frog Hops -> Broad Jumps

Wall Walk (Practice)

Metcon (AMRAP – Rounds)

Partner AMRAP in a given time of:

2 Wall Walks (each)

10 Jump Rope (each)

10 Plank Hi Fives (together)

3 Super Slow Squats (each)

Game

Tic Tac Toe OR Water Bucket Relay

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

250 Mountain Climbers

Overhead Squat (5×2@80%)

Metcon (Time)

Complete 3 Rounds for time of:

Row 500m

21 Toes to Bar

Run 400m