Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 Turkish Getups

Shoulder Press (3×1@95%)

Every 2:30

Strict Weighted Dips (3×5)

Every 2:30

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

Run 200m

15 Toes to Bar

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Run 400m

5 Strict Pull-ups

10 Push-ups

15 Air Squats

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

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 PVC Pass Thrus

10 PVC OHS

Overhead Squat (3×1@90%)

Every 2:30

Snatch (4×1@90%)

Every 2:30

Metcon (Time)

Partner WOD

20 AMRAP

Run 800m

30 Synchro Burpees

30 Synchro Toes to Bar

Optional Accessory Work

Metcon (No Measure)

Core Work

3 Supersets of:

1:00 Plank

15 Turkish Situps

:30 Side Plank (ea)

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 V-ups

Bench Press (3×2@90%)

Every 2:30

10 Rope Climbs (Time)

For time:

10 Rope Climbs

Optional Accessory Work

Metcon (Weight)

3 Supersets of

15 Hammer Curls

15 Skull Crushers

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 Turkish Getups

:30 Plank

Front Squat (3×2@90%)

Every 2:30

Weighted Step-ups (3×5 (ea))

Every 2:30

Karen (Time)

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

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 SIngle Leg KB RDL

20 Jumping Lunge

Deadlift (3×2@90%)

Strict Pullups (3×10-15)

RX+ = strict weighted pullups

Every 2:30

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Row 1000m

50 KB Swings 53lbs/35lbs

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 Turkish Getups

Shoulder Press (3×2@90%)

Every 2:30

Strict Weighted Dips (3×5)

Every 2:30

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

50 Double Unders

5 Wall Walks

15 Toes to Bar
RX+

15 AMRAP

50 Double Unders

50ft Handstand Walk

15 GHDSU

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 Glute Bridges

:30 Couch Stretch

:30 Pigeon Stretch

Back Squat (3×2@90%)

Every 2:30

Back Rack Lunge (3×5 (ea))

Every 2:30

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 Pullups

9 Thrusters 115lbs/75lbs

6 Burpee over Box 24″/20″
RX+

12 AMRAP

9 Ring Muscle-ups

6 Thrusters 135lbs/95lbs

3 Burpee over Box 30″/24″

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 PVC Pass Thrus

10 PVC OHS

Overhead Squat (3×2@85%)

Every 2:30

Snatch (4×1@85%)

Every 2:30

Metcon (Time)

Partner WOD

20 AMRAP

Row 200 Calories

150 Pushups

100 Hang Power Clean 95lbs/65lbs

Optional Accessory Work

Metcon (No Measure)

Core Work

3 Supersets of:

1:00 Plank

15 Turkish Situps

:30 Side Plank (ea)

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 V-ups

Bench Press (3×3@85%)

Every 2:30

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

3 Rope Climbs

15 Thrusters 115lbs/75lbs

50 Double Unders
RX+

12 AMRAP

3 Legless Rope Climbs

15 Thrusters 135lbs/95lbs

50 Double Unders

Optional Accessory Work

Metcon (Weight)

3 Supersets of

15 Hammer Curls

15 Skull Crushers