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 – Kids

(No Measure)

2 Rounds:

10 Synchronized Situps with a high 5 at the top of each rep, followed by two laps around the cones

DSDS (Dip Shrug Drop Stand)

Metcon (Time)

CF Baseball:

Home: 2 DSDS

First: 10 Line Hops

Second: 10 Grasshoppers

Third: 10 Jumping Jacks

Metcon (Time)

Game: Pizza Game

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#

Mountaineer CrossFit – CrossFit

(No Measure)

150 Mountain Climbers

Metcon (AMRAP – Reps)

Complete as many reps as possible in 20 minutes of:

50 Wall Ball 20lbs/14lbs

50 Double Unders

40 HR Pushups

40 Box Jumps 24″/20″

30 OH Lunges 45lbs/25lbs

30 Pullups

20 Thrusters 95lbs/65lbs

20 SDHP 95lbs/65lbs

10 OHS 95lbs/65lbs

10 Muscle-ups

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)

25 push-ups

100 mountain climbers

20 sit-ups

Hang Power Clean (5×3@85%1RM)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

400m run

12 hang power cleans 65/95#

25 sit-ups

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)

100 Double Unders

75 Situps

Front Squat (5×2@85%)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 Minutes of:

10 Toes to Bar

15 Burpees

20 KB Swings 53lbs/35lbs

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 – Kids

(No Measure)

3:00-5:00 Minutes

Forward Roll -> Broad Jump Cone to Cone -> Line Walk -> Speed Ladder

Wall Walk (Wall Walk/HSPU Practice)

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

3 Wall Walks or Holds/HSPU

5 Front Squats

7 Plate Jump Overs

Metcon (Time)

Game: Plank Wars

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)

5 min DU SKILL WORK OR ROW

Metcon (Time)

5 rounds:

10 deadlifts 155/95#

15 bar facing burpees

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)

Row 1000m

Split Jerk (1RM)

Metcon (Time)

Complete 3 rounds for time of:

Run 400m

21 HSPU

12 Power Clean 165lbs/105lbs

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

Snatch (3×1@85%, 2×1@90%, 1×1@95%)

Metcon (AMRAP – Reps)

Partner WOD:

Complete as many reps as possible in 30 minutes of:

Run 800m

1000 Double Unders

200 Pullups

200 Thrusters 75lbs/55lbs

200 HR Pushups

200 Situps w/ 45lbs/25lbs
Both partners DO NOT need to return before one starts on Double Unders. Only one partner working at a time.

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)

150 Double Unders

Front Squat (5×3@80%)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips