Mountaineer CrossFit – Beginners
Warm-up (No Measure)
20 Pvc pipe pass throughs
20 PVC OHS
20 push ups
Thruster (3×3@75%)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
20 Pvc pipe pass throughs
20 PVC OHS
20 push ups
21-15-9
Thrusters, 95# / 65#
Pull-ups
2 Rounds
Row 250m
10 Burpee Over Rower
15 KB Swings
12 minutes
Rest 7 minutes
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Death by 10 Meters
12 rounds (10m turnaround)
Partner WOD
For time:
50 Bear Complex 95lbs/65lbs (Partner Hangs from Pull-up Bar)
75 Burpees (Partner Holds Handstand)
100 OH Walking Lunge 45lbs/25lbs (Partner Holds Wall Sit)
75 Burpees (Partner Does Supermans)
50 Bear Complex 95lbs/65lbs (Partner Holds Plank)
3 Rounds
5 Hang Power Clean @50%
10 KB SDHP
12 Minutes
Rest 5 minutes
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
25 KB
25 push ups
20 run
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
2 Rounds
10 (5ea) Turkish Getups
100ft OH KB Carry (L)
100ft OH KB Carry (R)
Row 30 Calories
5 Rounds
5 minute AMRAP of:
9 Push Press 115lbs/75lbs
12 Front Squat 115lbs/75lbs
15 Box Jump Overs
Rest 3 minutes between rounds
AMRAP in 12 minutes:
Run 200m
20 Box Jumps
20 Sit-ups
20 Double-unders
3 rounds:
Bear crawls
Crab walks
10 Boot straps
AMRAP
6 med ball toss over rope
6 air squats
Run 100m
2 rounds
100ft Karaoke
15 KB Swings
45 second side plank (each)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
***45 minute time cap***
2 Rounds:
Punter’s walk
Bear Crawls
10 boot straps
21-15-9
Weighted sit-ups
Box Jumps
Goblet Squats