Mountaineer CrossFit – Kids
Warm-up (No Measure)
Just a reminder: Kids class is cancelled tonight. We will be back to normal schedule Wednesday, December 28th!
Just a reminder: Kids class is cancelled tonight. We will be back to normal schedule Wednesday, December 28th!
Just a reminder: Teens class is cancelled tonight. We will be back to normal schedule Wednesday, December 28th!
***The Holiday Schedule is as follows. ALL CLASSES WILL BE AT CHEAT LAKE ONLY:
Friday, December 23rd: 6:00am, 7:00am, 4:00pm, and 5:00pm ONLY
Saturday, December 24th: CLOSED, No Classes!
Monday, December 26th: No morning classes, ONLY 4:00pm, 5:00pm, and 6:00pm
There will be no kids or teens classes Monday, December 26th!***
No 7pm class on Monday. You may attend one of the earlier classes at CL.
Row 1000m
Every 2 minutes
Complete 21-15-9 for time of:
Hang Power Clean 135lbs/95lbs
Ring Dips
***The Holiday Schedule is as follows. ALL CLASSES WILL BE AT CHEAT LAKE ONLY:
Friday, December 23rd: 6:00am, 7:00am, 4:00pm, and 5:00pm ONLY
Saturday, December 24th: CLOSED, No Classes!
Monday, December 26th: No morning classes, ONLY 4:00pm, 5:00pm, and 6:00pm
There will be no kids or teens classes Monday, December 26th!***
30 Burpees
30 KB SDHP
Complete as many reps as possible in 20 minutes of:
20 Chest to Bar Pullups
20 Wall Ball 20lbs/14lbs
20 Bar Facing Burpees
***The Holiday Schedule is as follows. ALL CLASSES WILL BE AT CHEAT LAKE ONLY:
Friday, December 23rd: 6:00am, 7:00am, 4:00pm, and 5:00pm ONLY
Saturday, December 24th: CLOSED, No Classes!
Monday, December 26th: No morning classes, ONLY 4:00pm, 5:00pm, and 6:00pm
There will be no kids or teens classes Monday, December 26th!***
Class at MP ONLY at 6:30pm
1 air squat
2 pushups
3 situps
4 Backsquats 95/65#
5 KB swings
6 Deadlifts 95/65#
7 Box jumps
8 (ea) lunges with 20/14# wallball
9 TTB
10 wallball
11 hang cleans 95/65#
12 Pullups
****Workout is completed like the song****
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
..
12,11,10,9,8,7,6,5,4,3,2,1
***The Holiday Schedule is as follows. ALL CLASSES WILL BE AT CHEAT LAKE ONLY:
Friday, December 23rd: 6:00am, 7:00am, 4:00pm, and 5:00pm ONLY
Saturday, December 24th: CLOSED, No Classes!
Monday, December 26th: No morning classes, ONLY 4:00pm, 5:00pm, and 6:00pm
There will be no kids or teens classes Monday, December 26th!***
2 Rounds
20 KB Swings
20 Wall Ball
50-40-30-20-10
Double-unders
Sit-ups
This is the final WOD request of Taylor Harrison! She has graduated and is moving home to Michigan! Wish her luck if you get a chance! Good luck Taylor!
***The Holiday Schedule is as follows. ALL CLASSES WILL BE AT CHEAT LAKE ONLY:
Friday, December 23rd: 6:00am, 7:00am, 4:00pm, and 5:00pm ONLY
Saturday, December 24th: CLOSED, No Classes!
Monday, December 26th: No morning classes, ONLY 4:00pm, 5:00pm, and 6:00pm
There will be no kids or teens classes Monday, December 26th!***
Frosty the Snowman. Same rules as protect the pin, but a “snow fort” (mat) is allowed for each team. The only difference is the middle pin is “Frosty.” If “Frosty” gets knocked over, a Blizzard (the coach) comes by and knocks over the snow fort. The game continues until all pins are knocked over
Keep your Angry Gorilla Back as you throw a small medicine ball as far as you can!
CrossFit Baseball!
Single – 5 Box Jumps
Double – 10 Mountain Climbers
Triple – 5 Deadlifts
Home run – 1 Roll
***Reindeer hop to each station***
Christmas Relay
***The Holiday Schedule is as follows. ALL CLASSES WILL BE AT CHEAT LAKE ONLY:
Friday, December 23rd: 6:00am, 7:00am, 4:00pm, and 5:00pm ONLY
Saturday, December 24th: CLOSED, No Classes!
Monday, December 26th: No morning classes, ONLY 4:00pm, 5:00pm, and 6:00pm
There will be no kids or teens classes Monday, December 26th!***
Team Relays of: Army Crawl -> Roll -> Zig Zag Run -> Bear Crawl Back to the Start. Winning picks 3 reps of a movement for the losing team
5 Rounds For Quality of:
5 DB Shoulder press with the right hand
Lunge walk the length of 3 mats (dumbbell at the hang position)
5 DB Shoulder press with the left hand
Lunge walk the length of 3 mats (dumbbell at the hang position)
1 Turkish Getup (each side)
Row + Bowling Mini Competition
The objective is to row exactly 100m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 100m as you can. If you get 100m, that is considered a “Strike.” Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 100m. Your total for the game is your score across all 10 rounds. (So if I row 102m or 98m, my score from that round would be 2 etc.)
If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.
Complete 8 rounds for time of:
14 Chest to Bar Pullups
50 Double Unders
7 Muscle ups
14 (7ea) Pistols
Complete as many reps as possible in 7 minutes of:
3,6,9,12…Squat Clean and Jerk 165lbs/115lbs
3,6,9,12…Toes to Bar
150 Mountain Climbers
Complete 21-15-9 for time of:
Calorie Row
Toes to Bar
Box Jump Overs 24″/20″