Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

200m Run

10 KB

50 Mountain climbers

Helen (Time)

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

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

Run 200m

50ft Punter’s Walk

100ft Karaoke

5 Broad Jump

400m Run (Time)

Max Effort 400m Run

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Mountaineer CrossFit – Teens

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Warm-up (No Measure)

2 Rounds:

50 Mountain Climbers

20 Monster Walks

20 Wall Balls

50′ Punters Walk

Front Squat (5RM)

Metcon (Time)

3 Rounds for time

20 Pull-ups

20 Push press

100 Double Unders

Mountaineer CrossFit – Kids

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Warm-up (No Measure)

2 Rounds:

Run 100m

10 Burpees

10 squats

Skill (Oompa Loompa Press (Push Press))

Metcon (No Measure)

AMRAP in 10 minutes:

10 Push Press

10 Box Jumps

10 Kettlebell swings

Game

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

15 burpees

15 situps

50 DU or 100 single jump ropes

Push Press (Push Press (5 sets of 5 at 75% of 1RM))

Metcon (Time)

400m run

50 situps

50 pushups HR

50 air squats

200M run

40situps

40 pushups HR

40 air squats

200m run

30 situps

30 pushups HR

30 air squats

200m run

20 situps

20 pushups HR

20 air squats

400m run

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Band Pull Aparts

10 Turkish Getups

:20 Table top Stretch

Shoulder Press (1 RM)

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 February, 20 2009
To learn more about DT click here

Announcements

***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class on Saturday!***

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

20 V-ups

:30 Pigeon Stretch

Power Clean (1 RM)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Announcements

***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class on Saturday!***

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

15 Band Pull Aparts

:30 Thoracic Foam Roll

:30 Shoulder Extension Stretch from barbell

15 KB Swings

Strict Handstand Pushups (Max Consecutive )

Scale to Max Handstand Hold

Max Height Box Jump (Distance)

Max Height Box Jump

50 Calorie Assault Bike (Time)

For time:

50 Calorie Assault Bike

Announcements

***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class on Saturday!***

Mountaineer CrossFit – Beginners

7pm Class will be at CL due to MountainFest

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Warm-up (No Measure)

50 jumping jacks

20 kareokes

20 push ups

Push Press (3×3@80%)

Metcon (Time)

3 rounds:

500m row

20 KB SWINGS 53/35

15box jumps/steps 24/20″

Announcements

***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class on Saturday!***

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Turkish Getups

20 V-Ups

50 Mountain climbers

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here