Announcements

***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******

Mountaineer CrossFit – CrossFit

Snatch (10×1@85%)

Every 2 minutes

Front Squat (5×2@85%)

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Announcements

***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

20 Wall Ball

50 Situps

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Announcements

***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

50 Double Unders

25 Push-ups

Metcon (AMRAP – Reps)

Complete as many reps as possible in 20 minutes of:

20 Calorie Row

20 KB Swings 53lbs/35lbs

20 (10ea) OH Walking Lunge 45lbs/25lbs

Announcements

***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******

Mountaineer CrossFit – Beginners

CLASS AT CHEAT LAKE ONLY. 7PM

Skill development

Row 200m x 6 with 30 sec rest between sets keeping steady pace each set

Rope Climb (5×5)

Deadlift (3×5@75% then 3X2@85%)

Metcon (AMRAP – Rounds and Reps)

With a 7 minute running clock

30 Shoulder-to-Overhead** (75/45)

**10 Air-squat penalty every time the bar is dropped

Score-time to complete​

​​​​​​​​​​​​​​​

​​​​​​​​​​​​​​​​​AMRAP with remaining time of:

​​​​​​​​​​

3 Toes-to-Bar/Knees-to-Chest​

3 Deadlifts (165/115)

6 Toes-to-Bar/Knees-to-Chest

3 Deadlifts

9 Toes-to-Bar/Knees-to-Chest

3 Deadlifts

Etc..

Announcements

***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 500m

10 Turkish Getups

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Announcements

***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******

Mountaineer CrossFit – Kids

Warm-up (No Measure)

“Michael Says”: A circle of cones will be set up in the middle of the room and the kids start the game by running around the cones. When the whistle blows, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the stated repetitions of the movement. When they are done they resume running around the cones

Deadlift (Seated Superman <--> Hollow)

Start by sitting on a box, and work on actively flexing the spine and rolling the pelvis back to make the “hollow” position and then rolling the pelvis forward and arching the back to make the “superman” position. This is similar to the Hollow – Superman – Plank that we did a few weeks ago

Metcon (Time)

AMRAP in a given amount of time of

5 Deadlift

5 Hang Power Clean (DSDS)

5 Press

Run 150m (If we have the field)

Game

Class Vote!

Announcements

***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Barbell Warm Up:

Clean Specific (5 reps of each):

1) High Hang Power Clean (Position 1)

2) Hang Power Clean (Position 2)

3) Clean from Below Knee

Jerk Specific (5 reps of each):

1) Press

2) Push Press

3) Push Jerk

Clean and Jerk (Practice)

This is a two part movement. Part One: Clean. Part Two: Jerk. There will be a brief pause between the end of the clean and beginning of the jerk

Metcon (AMRAP – Reps)

Complete as many reps as possible in 8 minutes of:

3, 6, 9… Clean and Jerk

3, 6, 9…Box Jump Overs

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

150 Mountain Climbers

Overhead Squat (5×3@80%)

Metcon (AMRAP – Reps)

Complete as many reps as possible in 8 minutes of:

3,6,9…Clean and Jerk 135lbs/95lbs

3,6,9…Box Jump Overs 24″/20″

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

200m row x 4 with 30 second rest between each 200m. try to keep the row at a steady pace. indentify a consistant stroke rate
This is not for time

Gymnastics

Knees to chest skill work. 5×5

Clean (15 min to find 1RM)

Metcon (AMRAP – Rounds and Reps)

With a running 9 minute clock

2 rounds – 1 minute rest b/w rounds

Burpees

Goblet Squats (53lb/35lb – 44lb/26lb)

Kettlebell Swings (53lb/35lb – 44lb/26lb)

Box Overs (24in male/20in female

1minute at each station, move to next station as fast as possible for next minute work, no rest between stations, 1 minute rest after first round. Score – total reps

Burpee – Athlete begins first burpee by standing upright, knees and hips fully extended. For each rep the Athlete bends knees and places palms flat on floor. Athlete must get entire front of body flat to floor including chest and hips. Athlete then performs a pushup and returns feet toward hands. With hands off the floor Athlete will stand up, extend knees and hips and jump while clapping hands above the head.

Goblet Squat – The starting position is holding the KB horns with horns upright. KB b/w chest and neck height, standing fully upright with knees and hips fully extended while maintaining the KB position above. Athlete lowers hip crease to below knee and stands back up to fully upright position for each rep.

American KB Swing – KKB starts on the ground, handle up. Using both hands Athlete grabs handle of KB and stands upright with hips extended. The Athlete begins lowering arc of movement, the kb must pass behind the legs at the bottom, then Athlete begins rising arc (cannot elevator the kb) and the movment finishes when the kb is directly above the head, hips extended, with the base of the kb facing the ceiling and the handle facing the top of your head.

Box Overs – Start standing with two feet on the floor. Novice/Masters may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side of the box.

Athletes do not need to stand up completely while on top of the box. You may face any direction

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 1000m

Back Squat (5×2@85%)

Every 2 minutes

Fran (Time)

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