W.O.D
Mountaineer CrossFit – CrossFit
Metcon (No Measure)
20 minutes
Kipping Technique Practice
Jared (Time)
4 Rounds for time of:
800m Run
40 Pull-ups
70 Push-ups
In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010
To learn more about Jared click here
W.O.D
Announcements
***Saturday class is at Cheat Lake (10:30am)***
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 rounds
30 Situps
20 Jumping Lunges
10 Hang Power Clean 95/65
Metcon (AMRAP – Reps)
Complete as many reps as possible in 20 minutes of:
50 Wall Balls 20lbs/14lbs
40 Box Jumps 24″/20″
30 Burpees
20 Hang Power Clean 135lbs/95lbs
10 HSPU
***This is Hali and Davis’s final WOD request before they move to North Carolia, so if you get a chance wish them luck before they go!***
Teens WOD
Announcements
***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downtown Black Bear Burritos location at 8:00pm and then heading to The Bank afterwards. All are welcome to stop by at either location to wish them luck in North Carolina!!!***
Mountaineer CrossFit – Teens
Warm-up (No Measure)
Mixed Tabata of: KB Deadlifts, Plank Shoulder Taps, S2S Hops, Sumo Inchworms
Kettlebell Swings (Review)
Push Press (Review with Dumbbells)
Metcon (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3, 6, 9,… KB Swings
3, 6, 9,… DB Push Presses
3 Position Snatch (Review with PVC)
Cfb
Announcements
***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downtown Black Bear Burritos location at 8:00pm and then heading to The Bank afterwards. All are welcome to stop by at either location to wish them luck in North Carolina!!!***
Mountaineer CrossFit – Beginners
Warm-up (No Measure)
25 squats with PVC pipe
500 m row
25 PVC pipe pass throughs
OHS
3 x 1 OHS @ 75% 1 RM, then 2×1@80%
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
W.O.D
Announcements
***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downtown Black Bear Burritos location at 8:00pm and then heading to The Bank afterwards. All are welcome to stop by at either location to wish them luck in North Carolina!!!***
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calorie Row
50 Mountain Climbers
Metcon (Time)
Complete 3 Rounds for time of:
Run 800m
30 KB Swings 70lbs/53lbs
50 Double Unders
W.O.D
Announcements
***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downtown Black Bear Burritos location at 8:00pm and then heading to The Bank afterwards. All are welcome to stop by at either location to wish them luck in North Carolina!!!***
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Run 200m
50ft Punters Walk
50ft Crab Walk
Metcon (Time)
For time:
400m Run
21 Deadlifts 185lbs/135lbs
21 Bar-Facing Burpees
400m Run
15 Deadlifts 185lbs/135lbs
15 Bar Facing Burpees
400m Run
9 Deadlifts 185lbs/135lbs
9 Bar Facing Burpees
400 m Run
***This is Shyler Kolberg’s final WOD request before she moves to Florida! Wish her luck if you get a chance!***
Kids WOD
Announcements
***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downtown Black Bear Burritos location at 8:00pm and then heading to The Bank afterwards. All are welcome to stop by at either location to wish them luck in North Carolina!!!***
Mountaineer CrossFit – Kids
Warm-up (No Measure)
3 Rounds of:
15 yd Bear crawl – run back
15 yd Lunge walk – run back
15 yd Broad jump – run back
Tumbling Relay
Run to the mat and perform the skill called out by the coach (Stinkbug Push Up, Cartwheel, Forward Roll, Handstand Kick Up)
Metcon (Time)
AMRAP in a given time of:
20 Lateral Hops
10 Deadlifts
1 Forward Roll
Game
Teens WOD
Mountaineer CrossFit – Teens
Warm-up (No Measure)
Obstacle Course:
Forward Roll -> Zig Zag Through Cones -> Speed Ladder -> Backpedal -> Basketball Shot into the Bucket
Skill Development
Movement Review
Metcon (3 Rounds for reps)
Complete 3 Rounds of:
1:00 Max Calorie Row
1:00 Max Push Ups
1:00 Max Wall Balls
1:00 Max Double Unders
1:00 Max Sit Ups
W.O.D
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 rounds
250m Row (increase speed on 2nd round)
50ft Punters Walk
50ft Hurdlers Walk
20 KB Swings
1000m Row (Time)
Max Effort 1000m Row
Rest 10 minutes
Metcon (Time)
Complete 21-15-9 for time of:
OHS 95lbs/65lbs
Toes to Bar
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