Mountaineer CrossFit – CrossFit
(No Measure)
2 Rounds
20 Wall Ball
50 Situps
Front Squat (5×2 @80%)
Metcon (Time)
Complete 3 Rounds for time of:
25 Pullups (RX+ C2B)
25 Burpees
2 Rounds
20 Wall Ball
50 Situps
Complete 3 Rounds for time of:
25 Pullups (RX+ C2B)
25 Burpees
2 Rounds
25 Burpees
50 Situps
Complete 21-15-9 for time of:
Overhead Squats 95lbs/65lbs
Ring Dips
Row 1000m
Complete 5 Rounds for time of:
5 Wall Climbs
25 KB Swings 70lbs/53lbs
50 jumping jacks
15 push ups
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 Feburary, 20 2009
To learn more about DT click here
Med Ball Clean the Box
2X: Four 1:00 Minute Stations
A. Push Press
B. Lunges
C. AbMat Burpee Jump Overs
D. Speed Ladder
Game: Bullseye
250 Mountain Climbers
4 Rounds for time of:
Run 400m
30 Wall Ball 20lbs/14lbs
50 mountain climbers
200m run
Metcon (Time)
15 min AMRAP:
7 backsquats 135/95#
9 pullups
12 lunges each leg
Scale weight according to fitness level
2 Rounds
20 Wall Ball
50 Mountain Climbers
Max Effort 500m Row
Complete as many reps as possible in 10 minutes of:
15 Toes to Bar
10 Box Jump Overs 24″/20″
5 Push Press 175lbs/105lbs
Animal Tag
5 Minute AMRAP:
2 Wall Climbs/Walks
10 Grasshoppers
10 Tuck Jumps
Game: Musical Medicine Balls
2 Rounds
30 Squats
30 Situps
Complete as many rounds as possible in 10 minutes of:
Run 200m
12 Burpees
12 Pullups