Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

:30 Side Plank

20 KB Swings

Deadlift (3×8@65%)

Weighted Step-ups (3x 8 (ea))

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

20 DB Snatch 50lbs/35lbs

15 Burpee Box Jump Overs 24″/20″
12 AMRAP

20 DB Snatch 70lbs/50lbs

15 Burpee Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Punters Walk

20 KB Swings

Power Clean (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

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 Side Plank Rotations

Shoulder Press (1 RM)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 Turkish Getups

20 Jumping Lunges

Deadlift (1 RM)

Weighted Pull-ups (1 RM)

50 Calorie Assault Bike (Time)

For time:

50 Calorie Assault Bike

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

:30 Plank

10 Burpees

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
Partner up and count each other’s reps then switch

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Walking Lunge

:30 Pigeon Stretch

:30 Couch Stretch

Back Squat (1 RM)

1-Mile Run (Time)

Max Effort 1-Mile Run

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 (10ea) Side Plank Rotations

Push Press (1 RM)

12 Minutes

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Punters Walk

20 KB Swings

Power Clean (3×1@95%)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 AMRAP

P1: Run 400m

P2: AMRAP of:

1 Rope Climb

10 Hang Power Snatch 75lbs/55lbs

3 Wall Walks
20 AMRAP

P2: AMRAP of:

1 Peg Board

10 Snatch 135lbs/95lbs

50ft Handstand Wallk

Optional Accessory Work

Metcon (Weight)

3 Sets

15 DB Hammer Curls

15 Overhead Tricep Extensions

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

20 Band Pull Aparts

Shoulder Press (3×1@95%)

Metcon (AMRAP – Reps)

12 AMRAP

Row 20 Calories

15 Toes to Bar

10 Thrusters 95lbs

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 Turkish Getups

20 Jumping Lunges

Deadlift (3×1@95%)

Strict Weighted Pullups (3x 8-10)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

7 OHS 95lbs/65lbs

14 Pullups

Run 200m
15 AMRAP

7 OHS 135lbs/95lbs

7 Muscle-ups

Run 200m