Mountaineer CrossFit – CrossFit
Morgantown Turkey Trot (Time)
Run 5k
1000m row
3 rounds:
6 shuttle runs
20 Goblet squats
14 toe touches
3 modified rope climbs
2 Rounds
Row 20 Calories
20 Band Pull Aparts
50ft Crab Walk
Every 2 minutes
30-20-10
Push Press 75lbs/55lbs
Pistols
HR Push-ups
Due to the thanksgiving holiday, class will be on Monday and Tuesday as scheduled. You can attend Saturday’s class to make up your Thursday.
100 mountain climbers
20 PVC pipe thrusters
30 jump rope
100 singles or 50 DU
20 Pullups
10 thrusters 75/45#
100 singles or 50 DU
30 incline push-ups
10 thrusters 75/45#
100 singles or 50 DU
20 burpees
10 thrusters 75/45#
100 singles or 50 DU
2 Rounds
Row 20 Calories
20 Band Pull Aparts
50ft Crab Walk
Every 2 minutes
30-20-10
Push Press 75lbs/55lbs
Pistols
HR Push-ups
No class Thursday- happy Thanksgiving!
3 rounds
1 minute of..
Turkey Feather Flappers (jumping jacks)
Goblet Gobblers (goblet squats)
Turkey Trots (shuttle sprints)
Wing Workers (DB Curls)
Harvest Hops (Jump rope)
Planksgiving (Planks)
Pilgrim Pop Ups (burpees)
Rest 3 minutes between rounds
No class Thursday- happy Thanksgiving!
3 rounds
1 minute of..
Turkey Feather Flappers (jumping jacks)
Goblet Gobblers (goblet squats)
Turkey Trots (shuttle sprints)
Wing Workers (DB Curls)
Harvest Hops (Jump rope)
Planksgiving (Planks)
Pilgrim Pop Ups (burpees)
Rest 3 minutes between rounds
Partner WOD
400 Double Unders
300 Situps
200 KB SDHP 53lbs/35lbs
100 Burpees
One person working at a time
2 Rounds
50 Mountain Climbers
Row 25 Calories
3 Rounds
Row 500m
10 (ea) KB Snatch 53lbs/35lbs
30 Wall Ball 20lbs/14lbs
500m row
25 sit-ups
20 OHS w/PVC
20 PVC pass throughs
3 x 1 OHS @ 75% 1 RM, then 2×1@80%
20 min AMRAP:
10 TTB
10 OHS 95/65
10 bar facing burpees (complements of David)