Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Lunge

:30 Couch Stretch

:30 Pigeon Stretch

Back Squat (3×5 @80%)

Weighted Step-ups (3×8 (ea))

Metcon (Time)

15 AMRAP

50 KB Swings 53lbs/35lbs

15 Burpees

50 Jumping Lunges

15 Burpees

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any. machine

:30 Side Plank

50ft Crab Walk

Bench Press (3×5@80%)

Metcon (AMRAP – Reps)

12 AMRAP

2,4,6,8,10…Wall Walks

50 Double Unders

15 Toes to Bar

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

20 KB Swings

Squat Clean (3×2@80%)

Scale to Power Clean if squat clean technique is sketchy

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

No Classes – Happy Thanksgiving!

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

No Classes – Happy Thanksgiving!

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Lunge

:30 Couch Stretch

:30 Pigeon Stretch

Back Squat (3×6 @75%)

Weighted Step-ups (3×8 (ea))

Metcon (Time)

12 AMRAP

150 Double Unders

100 Wall Ball 20lbs/14lbs

50 Deadlift 225lbs/155lbs

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any. machine

:30 Side Plank

50ft Crab Walk

Bench Press (3×6@75%)

Metcon (AMRAP – Reps)

15 AMRAP

Row 20 Calories

20 KB Swings 53lbs/35lbs

20 Burpees

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

20 KB Swings

Squat Clean (5×2@75%)

Scale to Power Clean if squat clean technique is sketchy

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 PVC Pass Thrus

10 PVC OHS

Overhead Squat (5×3@70%)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 AMRAP

Row 1000m

100 DB Snatch 50lbs/35lbs

100 SDHP 75lbs/55lbs
RX+

25 AMRAP

Ski 1000m

100 DB Snatch 70lbs/50lbs

100 SDHP 95lbs/65lbs

Announcements

MCF Christmas party will be December 10.

6pm-?

White Elephant gift exchange $25 limit if you want to participate 

Bring a side dish or desert

Sign up at the box if you will be attending and what you will be bringing 

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

:30 Hollow Hold

Push Jerk (5×2@70%)

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Hang Power Clean 115lbs/75lbs

10 Box Jump Overs 24″/20″

15 Hand Release Pushups