Announcements

****I am moving in 2 weeks so I wanted to have a going away party at my apartment next Saturday, August 6th. Show up anytime after 7pm. I will be grilling burgers and hot dogs…feel free to bring any food or drinks. Everyone is invited! Ask a coach for directions -LEX

Mountaineer CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Complete as many rounds as possible in 30 minutes of:

P1: Run 800m

P2: AMRAP of:

5 Snatch 95/65lbs

10 OHS 95lbs/65lbs

15 Burpee over Box 24″/20″

20 (10ea) Pistols

RX+ = 135lbs/95lbs
P1 picks up where P2 left off after the run.

Score is the rounds and reps completed of the AMRAP

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

50 Situps

50 Double Unders

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
18 Minute Cap

Then

Metcon (Time)

Complete 3 Rounds for time of:

Run 400m

21 Ring Dips

12 HSPU

Mountaineer CrossFit – Kids

Warm-up (No Measure)

3 round mixed tabata of:

Line Hops

Push Ups

Jumping Jacks

Sumo Deadlift High Pull (Sequence Practice)

Metcon (Time)

Deck of Cards:

Diamonds: SDHP

Hearts: Grasshoppers

Spades: Oompa Loompa Press

Clubs: Supermans

Joker: Run out to the cone and back twice

Metcon (Time)

Game: Stop and Go (same thing as Red Light/Green Light) OR Squat Potato. For Squat Potato: players stand in a circle. On the call of “Go”, play begins with the leader holding the ball (“potato”) and performing a single squat before passing it to the player next to him or her. This sequence continues for the entire game. When the whistle blows, the player holding the ball performs 3 squats; then the rest of the group performs a single squat. A new game begins from here.

Mountaineer CrossFit – Beginners

REMINDER CLASS AT CL ONLY.

Warm-up

5 minutes DU practice or 5 minute row

Turkish Get Up (6×1)

Skill work. Determine weight for wod if any. There is light weight dumb bells right outside of office that can be used if the fitness class is not using in place of KB

Metcon (Time)

3 rounds:

6 turkish get ups (3 each arm)

400m run

12 pullups

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 500m

100 Mountain Climbers

Back Squat (5×3@85%)

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 12 minutes of:

12 Hang Power Clean 115lbs/75lbs

12 Bar Facing Burpees

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

20 Turkish Getups

Metcon (Time)

Complete 5 Rounds for time of:

30 Wall Ball 20lbs/14lbs

200ft Bear Crawl

Run 400m

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Tic Tac Toe

Shoulder Press (3×3 at a challenging weight)

Metcon (Time)

Complete 5 rounds for time of:

5 Presses

Run 200m

10 Front Rack Lunges (5 each leg)

Pull-ups

Kip/Beat Swing Practice. If everything looks good, attempt one max set of pull ups. ***You MUST be able to perform one strict pull up before a full kipping pull up***

Mountaineer CrossFit – Beginners

PRO at Mylan Park will close at 6pm on Thursday because of MountainFest. CLASS AT CHEAT LAKE ONLY AT 7PMdd

Warm-up

2 rounds:

25 air squats

50 mountain climbers

Back Squat (5 x 3 @ 85%)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

200m row

8 back squats 115/75#

12 push-ups

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

100ft Bear Crawl

20 KB Swings

Push Press (5×2@85%)

Metcon (Time)

21-15-9 for time of:

Burpee over Box 24″/20″

Pullups

*50 Double Unders after each round*

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Relay Race:

Speed Ladder -> Hurdle Hops -> Roll -> Sprint back to start line -> Waiter’s Walk Right -> Waiter’s Walk Left

Hang Power Snatch (Practice)

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

30 Jump Rope

10 Hang Power Snatch

Dips (Practice)