Mountaineer CrossFit – Kids

Warm-up (No Measure)

Relays (Kids pick the movements)

Hang Power Clean (Focus: Deadlift + Hang Power Clean)

Metcon (Time)

AMRAP in a given time of:

7 Deadlifts

5 Hang Power Cleans

3 Box Jumps

Game

Mountaineer CrossFit – CrossFit

Ted (Time)

“Ted”

6 Rounds

11 HSPU

10 Toes to Bar

6 Squat Clean 155lbs/105lbs

8 Burpee over Box 24″/20″

4 Rope Climbs

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Mixed Tabata of: Jumping Jacks, Mountain Climbers, Lunges, and Inchworms

Push Press (Focus: Back to the Wall Drill)

Practice the dip-drive-press with the back (head, shoulders, and hips) on the wall, then step away and practice in open space

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

18/15 Calorie Row

15 KB Swings

12 Push Press
KB Swing: weight should allow 15 quality unbroken reps

Push Press: Reps 10-12 should be tough

Metcon (Time)

Speed Ladder Drills. Example: each square, every other square, single legged, from the side, etc.

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

100 mountain climbers

25 air squats

25 sit-ups

Metcon (Time)

3 rounds:

400m run

10 TTB

20 one leg pistol to box (rotate each leg)

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

10 Snatch High Pull

10 Snatch Grip Behind the Neck Push Press

10 Power Snatch

10 OHS

Snatch (7×1@85%)

Metcon (Time)

Complete 21-15-9 of:

Deadlift 275lbs/185lbs

Box Jumps 24″/20″

Mountaineer CrossFit – CrossFit

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

Announcements

***ATTENTION: This is the schedule for Monday, May 29:

Monday, May 29: We will do the hero WOD “Murph” at Mylan Park (10:30am). Plan to be at the gym around 10:00am so we can prep the workout beforehand.

There will also be a post-Murph cookout at Nate and Michelle’s house at 2:00pm. If you have questions, call or text Michelle at (304) 216-8870. Please bring a covered dish and drink of choice!***

Mountaineer CrossFit – CrossFit

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here

Announcements

***ATTENTION: This is the schedule for Monday, May 29:

Monday, May 29: We will do the hero WOD “Murph” at Mylan Park (10:30am). Plan to be at the gym around 10:00am so we can prep the workout beforehand.

There will also be a post-Murph cookout at Nate and Michelle’s house at 2:00pm. If you have questions, call or text Michelle at (304) 216-8870. Please bring a covered dish and drink of choice!***

Mountaineer CrossFit – Competition

Gator (Time)

8 Rounds for time of:

5 Front Squats, 185#

26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here

Announcements

***ATTENTION: This is the schedule for Friday, May 26 – Monday, May 29:

Friday, May 26: Morning classes at Mylan Park ONLY (5:30, 7:00, and 8:30). Evening classes will be on their normal schedule at both locations.

Saturday, May 27: Class at Cheat Lake (10:30am).

Monday, May 29: We will do the hero WOD “Murph” at Mylan Park (10:30am). Plan to be at the gym around 10:00am so we can prep the workout beforehand.

If you have any questions, please ask one of the coaches!***

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

10 (5ea) Turkish Getup

100ft OH KB Walk (50ft ea arm)

20 Wall Ball

Bear Complex (1 RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Announcements

***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednesday, May 24: Morning classes at Cheat Lake ONLY (6:00, 7:00, and 8:30). Evening classes will be on their normal schedule at both locations.

Thursday, May 25: Morning classes at Cheat Lake ONLY (6:00, 7:00, and 8:30). Evening classes will be on their normal schedule at both locations.

Friday, May 26: Morning classes at Mylan Park ONLY (5:30, 7:00, and 8:30). Evening classes will be on their normal schedule at both locations.

Saturday, May 27: Class at Cheat Lake (10:30am).

If you have any questions, please ask one of the coaches!***

Mountaineer CrossFit – Teens

Warm-up (No Measure)

5 minutes at a jogging pace of: Knee Hugs -> Quad Stretch -> Spiderman Stretch -> Inch worms -> Side Shuffle Right -> Side Shuffle Left -> Carioca Right -> Carioca Left

Sumo Deadlift High Pull (Focus: 4 count -> 3 count)

Metcon (Time)

Complete 3 Rounds For Quality of:

15 KB SDHP

12 Box Jump Overs

9 HSPU