Mountaineer CrossFit – CrossFit
Clean (1 RM)
Metcon (AMRAP – Reps)
Partner WOD
Complete as many rounds as possible in 20 minutes of:
50 Calorie Row
100 SDHP 95lbs/65lbs
150 Toes to Bar
300 Double Unders
Partner WOD
Complete as many rounds as possible in 20 minutes of:
50 Calorie Row
100 SDHP 95lbs/65lbs
150 Toes to Bar
300 Double Unders
25 Burpees
For Time:
30 Clean and Jerks, 135# / 95#
October is Breast Cancer Awareness Month! We want to show our support this Friday, October 30th by performing “Grace” during classes. Don’t forget to wear pink as we are going to get as many class pictures as possible of everyone showing their support!! If everyone could please donate any amount for the cause, that would be greatly appreciated!!
—Keba
2 Rounds
25 KB Swings
50 Situps
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
October is Breast Cancer Awareness Month! We want to show our support this Friday, October 30th by performing “Grace” during classes. Don’t forget to wear pink as we are going to get as many class pictures as possible of everyone showing their support!! If everyone could please donate any amount for the cause, that would be greatly appreciated!!
—Keba
Zombie Tag. One person is a zombie and another is a doctor. Anyone infected (tagged) by the main zombie becomes a zombie themselves, unless the doctor can give an antidote (untag) them. Zombies don’t run!
12-9-6 of:
Pumpkin Deadlifts
Pumpkin DSDS
Stinkbug Push Ups
Game: Witches Brew Team Relay. A cauldron of water is at the start, and each team has a cup to carry water. Each child has to fill their cup with water from the cauldron, and then lunge their way to a plastic pumpkin trying to not spill any water. First team to fill their pumpkin wins
October is Breast Cancer Awareness Month! We want to show our support this Friday, October 30th by performing “Grace” during classes. Don’t forget to wear pink as we are going to get as many class pictures as possible of everyone showing their support!! If everyone could please donate any amount for the cause, that would be greatly appreciated!!
—Keba
Warm-up
25 air squats
15 wallballs
15 push press with bar
Metcon (Time)
18-15-12-9-6-3
box jumps 24/20″
wallball 20/14#
pushups
October is Breast Cancer Awareness Month! We want to show our support this Friday, October 30th by performing “Grace” during classes. Don’t forget to wear pink as we are going to get as many class pictures as possible of everyone showing their support!! If everyone could please donate any amount for the cause, that would be greatly appreciated!!
—Keba
250 Mountain Climbers
NO Touch n Go
Complete 3 rounds for time of:
Run 400m
15 Hang Power Clean 135lbs/95lbs
15 Box Jump Overs 24″/20″
October is Breast Cancer Awareness Month! We want to show our support this Friday, October 30th by performing “Grace” during classes. Don’t forget to wear pink as we are going to get as many class pictures as possible of everyone showing their support!! If everyone could please donate any amount for the cause, that would be greatly appreciated!!
—Keba
100 Double Unders
50 Lunges
Complete 21-15-9 for time of:
Back Squat 155lbs/105lbs
HSPU
Bar Start on the ground
October is Breast Cancer Awareness Month! We want to show our support this Friday, October 30th by performing “Grace” during classes. Don’t forget to wear pink as we are going to get as many class pictures as possible of everyone showing their support!! If everyone could please donate any amount for the cause, that would be greatly appreciated!!
—Keba
Warm-up
100 jump rope
10 burpees
15 situps
Metcon (Time)
21-15-9
deadlifts 185/155#
burpee over the bar
3:00 Minutes
10 Side 2 Side Hops -> 15m Frankenstein Walk -> Burpee Broad Jump Cone to Cone -> Werewolf Crawl (Bear Crawl)
3 Rounds of:
200m Run
8 Pumpkin Presses
6 Pumpkin Goblet Squats
4 Burpees
Game: Mummy Wrap. On the coach’s cue, one team member must wrap the other from head to toe (leaving the head free and not binding the arms to the body.) Once completely wrapped, the “mummy” must run to cross the finish line before the others. If the wrap rips, the non-mummies have to do three reps of a movement before continuing the mummifying process
Warm-up
1000m row
Metcon (Time)
7 rounds:
7 push press 75/55#
7 KB swings 53/35#
7 TTB
7 box jumps
7 hang clean 75/55#
7 airsquats
7 situps