Mountaineer CrossFit – Kids

Warm-up (No Measure)

CF Baseball

Home: Log Roll

1st: 5 Front Squats

2nd: 5 Burpees

3rd: 10 Line Hops

Shoulder Press (Practice with Dumbbells)

Metcon (Time)

AMRAP in a given time of:

5 Presses

5 Plate Hop Overs

5 Lunge Steps (each leg)

Metcon (Time)

Game: Andrew gets to pick

Mountaineer CrossFit – Beginners

We will be closed on Monday July 4th. Lisa will hold class on Sunday at 2pm at MP if there is interest. Please let me or Lisa know if you plan on coming.
Thanks,
Trudy

Warm-up

2 rounds

15 burpees

25 air squats

Back Squat (5×3@80%)

Metcon (Time)

5 rounds:

400m run

7 backsquats 95/65#

11 pushups

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

20 Burpees

20 Wall Ball

Metcon (Time)

Complete 5 Rounds for time of:

Row 15 Calories

20 Box Jump Overs 24″/20″

30 KB Swings 53lbs/35lbs

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Run 400m, then 5 minutes of “Switch” at a jogging pace of: Butt Kickers -> High Knee Skips -> Side Shuffle L/R -> Grapevine L/R -> Spiderman Stretch -> Crab Walk

Rowing (Time)

Practice

Rowling (Time)

Row + Bowling Mini Competition

The objective is to row exactly 100m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 100m as you can. If you get 100m, that is considered a “Strike.” Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 100m. Your total for the game is your score across all 10 rounds. (So if I row 102m or 98m, my score from that round would be 2 etc.)

If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

20 Lunges

50 Mountain Climbers

Front Squat (1RM)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Mountaineer CrossFit – Beginners

Warm-up

150 mountain climbers

1 Hang Power Clean + 2 Front Squats (5×1 (AHAP)

Metcon (Time)

800m Run

15 Hang cleans 135/95#

25 push ups

400m Run

15 Hang cleans 135/95#

25 pushups

800m Run

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

20 KB SDHP

50 Double Unders/100 Singles

Push Press (1RM)

75 HSPU (Time)

For time:

75 HSPU

**Every Minute complete 20 Double Unders.**

Mountaineer CrossFit – Teens

Warm-up (No Measure)

3 Round Mixed Tabata of: Jump Rope, Squats, and Plank Ups

Thruster (Practice)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Thrusters

10 Burpee to Target

Mountaineer CrossFit – Beginners

Warm-up

100 mountain climbers

Metcon (AMRAP – Rounds and Reps)

6 minutes:

10 TTB

10 ring dips

Rest 1 minute then:
Scale for TTB= sit-ups or pike leg raises

Ring dips = matador or box dips

Metcon (AMRAP – Rounds and Reps)

6 minutes:

5 burpees

15 air squats

Rest 1 minute then:

Metcon (AMRAP – Rounds and Reps)

6 minutes:

10 KB swings 53/35

10 SDHP 53/35

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Jog 200m

Rest 1 Minute

Faster 200m

Rest 1 Minute

Run 200m (80-85%)

400m Run (Time)

Max Effort 400m Run
*Make sure you are warm for this. This is NOT a paced run. Should be ran as fast as possible.

Rest 10 Minutes

Fran (Time)

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