Mountaineer CrossFit – CrossFit
(No Measure)
2 Rounds
20 KB Swings
50 Mountain Climbers
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
Row 20 Calories
50 Situps
50 Double Unders
2 Rounds
20 KB Swings
50 Mountain Climbers
Complete as many rounds as possible in 15 minutes of:
Row 20 Calories
50 Situps
50 Double Unders
Tire Flip and Hop Through -> Wall Ball Carry
8 Minute AMRAP:
10 Front Squats
10 Plate Jumps
10 Oompa Loompa Shrugs
Game: Clean Your Room
100 mountain climbers
EMOM for 18 min:
30 DU or 60 Jump rope
10 FS 85/55#
8 SDHP 85/55#
Tire Flip and Hop Through -> Wall Ball Carry
8 Minute AMRAP:
10 Front Squats
10 Plate Jumps
10 Oompa Loompa Shrugs
Game: Clean Your Room
2 Rounds
30 Lunges
50 Double Unders
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
2 Rounds
50 Situps
50 Mountain Climbers
Complete 21-15-9 for time of:
Shoulder to Overhead 135lbs/95lbs
Burpee over Box 24″/20″
Frankenstein Walk -> Zombie Run -> Mummy Walk
Dice Roll:
Dice #1: # of reps
Dice #2: 1. Push Press; 2. Tuck Jumps; 3. Sit Ups; 4. Burpees; 5. Grasshoppers; 6. Backward Lunges
Game: Balloon Bonanza
150 mountain climbers
25 situps
25 wallball
200m run
11 TTB
20 wallballs
200m run
11 TTB
15 wallballs
200m run
11TTB
10 wall balls
200m run
11 TTB
Frankenstein Walk -> Zombie Run -> Mummy Walk
Dice Roll:
Dice #1: # of reps
Dice #2: 1. Push Press; 2. Tuck Jumps; 3. Sit Ups; 4. Burpees; 5. Grasshoppers; 6. Backward Lunges
Game: Balloon Bonanza
Row 1000m
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats