Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

50ft Punters Walk

100ft Karaoke

15 Romanian Deadlifts

Run 400m

Metcon (3 Rounds for reps)

30 min AMRAP

From 0:00-8:00

1 Mile Run

Max Deadlifts (315/205 lbs)

From 8:00-18:00

1 Mile Run

Max Burpee Box Jump Overs 24″/20″

From 18:00-30:00

1 Mile Run

Max Overhead Squats (135/95 lbs)
***Scale weights to 50-55% of 1 RM. The distance of the run may also be scaled based on 1 mile time.***

With a running clock (no rest between rounds). Score is total reps from each of the three movements.

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

20 Deadbugs

50ft Lunge w Twist

50ft Broad Jump

10 Hang Squat Clean

Clean (1 RM)

15 minutes

Push Press (1 RM)

15 minutes

Mountaineer CrossFit – Kids

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP:

100m run

7 wall balls

5 burpees

Wall-Ball (skill work)

Game

Mountaineer CrossFit – Teens

Warm-up

Split Jerk (skill work)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

Row 20 Calories

1 minute Handstand Hold

:30 Hollow Rock

Skill Development

Handstand Walk (15 minutes of Skill Work)

***If you struggle getting into a handstand against the wall you can work on getting comfortable just getting upside down.

Around the World drills off a box will also serve as a good skill development exercise if you are not comfortable kicking into a freestanding handstand. ***

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
All 8 rounds of a movement are completed prior to moving to the next movement.

Mountaineer CrossFit – Beginners

Push Press (5×5@75%)

Metcon (Time)

3 rounds:

100 Singles or 40 DU

15 TTB

12 PP 95/65#

Mountaineer CrossFit – Competition

Metcon (10 Rounds for time)

5 Rounds

Run 300m

Jog 200m

Run 200m

Rest 1 minute btw rounds

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

10 (5ea) Turkish Getup

1 minute Side Plank (ea)

30 Double Unders

Split Jerk (5×2@80%)

Every 2 minutes

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

300ft Single Arm Farmers Walk 70lbs/53lbs

20 (10ea) Pistols

60 Double Unders

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

1000m row

Metcon (Time)

400m Run

30 wallball

30 wallball situps

200m Run

40wall ball

40 wallball situps

200m Run

30 wallball

30 wall ball situps

400m Run

Mountaineer CrossFit – Teens

Warm-up

Deadlift (6×3)

Metcon (AMRAP – Reps)

Partner AMRAP in 9 minutes:

3 minutes: Shoulder to Overhead/Bar Hang Hold

3 minutes: Ring Rows/Tricep Hold on Box

3 minutes: Box Jump/Front Rack Hold

Skill (Rope climb skills)