Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
10 Turkish Getups
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20 AMRAP
Run 400m
5 Rope Climbs
10 Wall Walks
2 Rounds
20 Calories on any machine
10 Turkish Getups
Partner WOD
20 AMRAP
Run 400m
5 Rope Climbs
10 Wall Walks
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 AMRAP
4,8,12…Power Clean 95lbs/65lbs
4,8,12…Bar Facing Burpees
2 Rounds
20 Calories on any machine
50ft Walking Lunges
20 AMRAP
Row 750m
50 V-ups
25 Box Step Overs 24″/20″
2 Rounds
20 Calories on any machine
20 Jumping Lunges
20 AMRAP
30 Calorie Ski
20 Pullups
10 Deadlift 225lbs/155lbs
20 Burpees
30 Calorie Assault Bike
2 Rounds
20 Calories on any machine
10 PVC Pass Thrus
10 OHS
OR
For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 PVC Pass Thru
10 Burpees
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
2 Rounds
20 Calories on any machine
20 Jumping Lunges
:30 Couch Stretch
:30 Pigeon Stretch
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
40 Minute Time Cap
2 Rounds
20 Calories on any machine
50ft Punters Walk
10 (ea) Side Plank Rotation
20 KB Swings
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
2 Rounds
20 Calories on any machine
50ft Crab Walk
:30 Pec Stretch
20 Pushups
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
2 Rounds
20 Calories on any machine
50ft Walking Lunge
:30 Couch Stretch
:30 Pigeon Stretch
30 muscle-ups for time
or
For time:
30 Bar Muscle-Ups
or