Announcements

Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie

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

Metcon (Time)

For time:

Buy-in

144 Double Unders

Then

10 Rounds of:

10 Box Jump Overs 24″/20″

3 Power Clean 155lbs/115lbs

8 Burpees

6 Toes to Bar

Then

Cash-out

144 Double Unders
Scaled

For time:

Buy-in

144 SingleUnders

Then

10 Rounds of:

10 Box Jump Overs 18″/12″

3 Power Clean 105lbs/75lbs

8 Burpees

6 Situps

Then

Cash-out

144 SingleUnders

Announcements

Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

:30 Hollow Hold

Shoulder Press (3×6@65%)

Metcon (AMRAP – Rounds and Reps)

12AMRAP

30 Calorie Assault Bike

7 Wall Walks

Announcements

Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Pushups

20 V-ups

Deadlift (3×6@65%)

Pendlay Row (3×8)

Metcon (Time)

For time

Row 2000m

50 Pistols

30 Hang Power Clean 135lbs/95lbs

Announcements

Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Lunge

:30 Couch Stretch

:30 Pigeon Stretch

Pull-ups (10 Minutes of Coach led kipping Skill work or modified subsitutes to build pullup strength capabilities)

Meton (Time)

3 Rounds

40 Wall Ball 20lbs/14lbs

15 Toes to Bar

Announcements

Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie

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@65%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

25 Pushups

20 Box Jump Overs 24″/20″

15 Shoulder to Overhead 115lbs/75lbs

Announcements

Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

20 KB Swings

Back Squat (3×6@65%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

300ft Shuttle Run (3 down and back)

21 KB Swings 53lbs/35lbs

15 Pullups

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

Clean (5×3@60%)

Coach led 3 position work to reinforce proper positioning prior to starting lifting — do whichever lift you will be performing with weight as your warmup

Snatch (5×3@60%)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

:30 Hollow Hold

Shoulder Press (3×8@60%%)

Metcon (AMRAP – Rounds and Reps)

14AMRAP

10 Calorie Assault Bike

20(10ea) DB Snatch 50lbs/35lbs

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Pushups

20 V-ups

Deadlift (3×8@60%)

Pendlay Row (3×8)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

25 V-ups

50ft Bear Crawl

100ft Shuttle Run

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Lunge

:30 Couch Stretch

:30 Pigeon Stretch

Pull-ups (10 Minutes of Coach led kipping Skill work or modified subsitutes to build pullup strength capabilities)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats