Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – CrossFit

(No Measure)

250 Mountain Climbers

Front Squat (3RM)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – Beginners

7PM CLASS AT MYLAN PARK ONLY

WU: (No Measure)

30 burpees

1-Mile Run (Time)

Max Effort 1-Mile Run
Sub row for run if cannot run

BE READY TO RUN WHEN CLASS STARTS DUE TO GETTING DARK

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

10 Push-ups

10 box jumps

10 Wall balls

Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

25 HR Pushups

25 Situps

Shoulder Press (1RM)

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3,6,9…SDHP 75lbs/55lbs

3,6,9…Push Press 75lbs/55lbs

Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – Kids

(No Measure)

3X: 5 Side to Side Hops -> 2 Forward Rolls -> 5 Push Ups

Plank Hold

Metcon (Time)

1:00 Stations of (2 Rounds):

A. Plank Holds

B. Shoulder Press

C. Mountain Climbers

D. Lunges in Place

Metcon (Time)

Game: Duck Duck Goose (5 Reps of a movement in the middle of the circle if you are tagged before you sit down)

Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – CrossFit

(No Measure)

Row 1000m

Deadlift (5×2@85%)

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – Beginners

(No Measure)

500M row

25 push ups

5 minutes DU practice

Metcon (AMRAP – Reps)

Max pullups
If you scale do max # of scaled

Metcon (Time)

Death by 10 meters

First minute 1

Second 2

Third 3 and so on until you can no longer complete number of reps in a minute

Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – CrossFit

Thruster (3RM)

Metcon (AMRAP – Reps)

Partner WOD:

P1: Run 800m

P2: AMRAP of:

From 0:00-15:00

8 Hang Power Clean and Jerk 135lbs/95lbs

75 Double Unders

Then at 15:00 Switch to

AMRAP of:

From 15:00-30:00

50 Wall Ball 20lbs/14lbs

25 Toes to Bar
Score is total reps completed between both WODs

Announcements

***We are planning to go to the Fright Farm on Friday October 9th. In order to get a site we have to put down a $250 deposit to reserve a tent and campfire + hayride ticket. General admission for fright farm is $25, this package is $40. This will make it doable for people who do not want to participate in the actual hayride. It is a 20 person minimum to do the tent package, so if you are planning on going please let coaches know ASAP! If you are not going, please erase your name from the board and let someone know! We need a complete list of names by Wednesday September 30, and money is needed by no later than Monday October 5. Thanks.

Hootie****

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

20 Wall Ball

50 Double Unders

Power Clean (1RM)

Metcon (Time)

Complete 5 Rounds for time of:

Run 400m

15 Burpees

15 Pullups (RX+ = 3 Rope Climbs)

Announcements

Fright Farm- I want to get a head count for possible interest on doing a group trip to Fright Farm. If we have enough interest (25+) we could get a school bus for transportation to and from…we can also and get a Tent with a camp fire/ BYOB. In the past when I have gone it been around $40 total (includes bus, camp,and ticket.) If this is something everyone would like to do please let Keba or Michael know.
If theres is less interest we can always car pool and not get a tent.

– Keba

Mountaineer CrossFit – Beginners

(No Measure)

2 rounds:

25 push ups

25 sit-ups

50 Jumping jacks

Push Press (5 x 5 @ 75%)

Metcon (Time)

3 rounds:

100 Singles or 40 DU

15 TTB

12 PP 95/65#

Announcements

Fright Farm- I want to get a head count for possible interest on doing a group trip to Fright Farm. If we have enough interest (25+) we could get a school bus for transportation to and from…we can also and get a Tent with a camp fire/ BYOB. In the past when I have gone it been around $40 total (includes bus, camp,and ticket.) If this is something everyone would like to do please let Keba or Michael know.
If theres is less interest we can always car pool and not get a tent.

– Keba

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

25 KB Swings

25 Situps

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Run 400m

30 Situps

30 Squats