Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Run 200m
15 KB Swings
20 Monster Walks
Front Squat (5×2@80@)
Metcon (Time)
21-15-9
Thrusters 95lbs/65lbs
Run 400m after each set
2 Rounds
Run 200m
15 KB Swings
20 Monster Walks
21-15-9
Thrusters 95lbs/65lbs
Run 400m after each set
10 EMOM
5 burpees
*Max single unders in remaining time
2 Rounds
Run 200m
50ft Punters Walk
100ft Karaoke
25 min AMRAP
800 m run
8 Pullups
16 push-ups
1 min flutter kicks
This is Jacob Neinberg final WOD request before he goes to Oklahoma for Army duties.
RX+ Version:
40 min AMRAP
800 m run
8 Strict Pull-ups
16 push-ups
2 rope climbs
1 min flutter kicks
w/ 20 lb vest
***If you are competing Saturday doing the RX version may be the better option. ***
50 jumping jacks
15 push ups
25 airsquats
3 rounds:
400m Run
12 pull-ups
25 sit-ups
2 Rounds
20 KB Swings
15 Banded Good morning
Every 75 seconds
21-15-9
KB SDHP 70lbs/53lbs
200m Farmers Carry after each set
Add 5lbs from last time if coach approves form
3- 3minute AMRAPs
10 burpees
200m sprint
Max sit ups (in time remaining)
*rest 2 minutes between rounds
Score is total sit ups
2 Rounds
Run 200m
15 Wall Ball
:30 Hollow Rock
1 Round
800 m run
40 DU
21 Wall Balls
2 Rounds
400 m run
30 DU
15 Wall Balls
3 Rounds
200 m run
20 DU
9 Wall Balls
This WOD was requested by Ali for her 3 year anniversary of sobriety! Congratulations Ali!
3 rounds:
100ft bear crawl
10 box jumps
1 wall walk
10 push ups
50 mountain climbers
10 airsquats
10 KB Swings
5 rounds:
10 push press 95/65#
10 wallballs
10 burpees
10 KB 53/35#
10 box jumps