Mountaineer CrossFit – CrossFit

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Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Wall Ball

10 (ea) Side Plank Rotations

Power Clean (1 RM)

15 Minutes

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Mountaineer CrossFit – CrossFit

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Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 KB Swings

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Mountaineer CrossFit – CrossFit

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Warmup (No Measure)

2 Rounds

20 Calories on any machine

15 KB Swings

50ft Walking Lunge

Mountaineer CrossFit 12 Days of Christmas WOD (Time)

12 Days of Christmas WOD

1 Muscle-Up (Bar or Ring) or 1 C2B Pullup

2 Bear Complex 95lbs/65lbs

3 Wall Climbs

4 HSPU

5 KB SDHP 53lbs/35lbs

6 Box Jumps 24/20

7 Deadlift 95lbs/65lbs

8 (ea) OH Walking Lunge 45lbs/25lbs

9 KB Swings 53lbs/35lbs

10 Wall Ball 20lbs/14lbs

11 Toes to Bar

12 Squat Clean Thrusters 95lbs/65lbs

****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

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

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Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 (ea) Side Plank Rotations

Push Press (2×1@95%)

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

10 (5 ea) DB Snatch 50lbs/35lbs

10 Clapping Pushups

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

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Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Walking Lunge

Metcon (6 Rounds for reps)

30 EMOM

1- 7 Hang Power Clean 155lbs/105lbs

2- 20 V-ups

3- 14/10 Calorie Ski

4- 14/10 Calorie Assault Bike

5- Rest

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

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Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Band Pull Aparts

10 Burpees

Back Squat (2×1@95%)

Every 3:00

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

50ft OH Walking Lunge 45lbs/25lbs

50 Double Unders

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Wall Ball

10 (ea) Side Plank Rotations

Power Clean (2×1@95%)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 KB SDHP 70lbs/53lbs

12 Toes to Bar

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 KB Swings

Metcon (AMRAP – Rounds and Reps)

30 AMRAP

10,15,20…Calorie Row

4,6,8,10…Shuttle Run (4 = 2 Down and Back)

5,10,15…Burpees

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

15 KB Swings

50ft Walking Lunge

Deadlift (3×2@90%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 OHS 95lbs/65lbs

10 Pullups

15 Toes to Bar
RX+

15 AMRAP

5 Snatch 135lbs/95lbs

10/6 Ring Muscle-ups

15 GHDSU

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 (ea) Side Plank Rotations

Push Press (3×2@90%)

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 DB Push Press 50lbs/35lbs

15 Calorie Assault Bike

25 Pushups