Mountaineer CrossFit – Beginners

7PM CLASSES WILL BE AT MYLAN PARK THIS WEEK AND NEXT WEEK (July 31-Aug 11) DUE TO ROAD CONSTRUCTION AND EASTON HILL CLOSING.

Warm-up (No Measure)

2 rounds

200m run

25 airsquats

20 PVC pipe pass throughs

Overhead Squat (3×5@75%)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
EVERYONE is to use a wall ball to gage depth for squat unless you cannot break parallel.

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

100ft Punters Walk

15 KB Swings

10 RDL

Deadlift (1 RM)

15 minutes

Metcon (Time)

Complete 4 Rounds for time of:

Run 400m

7 Hang Clean and Jerk 135lbs/95lbs

14 Toes to Bar

Mountaineer CrossFit – CrossFit

Metcon (Time)

Partner WOD

For time:

Run 800m w/ 20lbs/14lbs

150 Wall Ball (back and forth)

150 Situps 20lbs/14lbs (back and forth)

Run 800m 20lbs/14lbs

150 Situps 20lbs/14lbs

150 Wall Ball 20lbs/14lbs

Run 800m 20lbs/14lbs

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

15 Band Pull Aparts

50ft Crab Walk

15 OHS

Overhead Squat (1 RM)

15 Minutes

Rest 10

Tabata Assault Bike (Calories)

For Max Calories:

20 Seconds Work/ 10 Seconds Rest x 8

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

500m row

15 KB

25 push-ups

Metcon (Time)

800m Run

12 pull-ups

18 KB 53/35

400m Run

12 pull-ups

18 KB 53/35

400m Run

12 pull-ups

18 KB 53/35

800m Run
If you cannot do at least one strict pull-up no kipping pull-ups will be allowed.

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

50 Double Unders

25 SDHP

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Row 20 Calories

60 Double Unders

Mountaineer CrossFit – Kids

Warm-up

3 rounds:

100m run

10 jumping jacks

10 squats

Skill

Push Press (skill)

Metcon (AMRAP – Rounds and Reps)

AMRAP:

9 Push press

7 Tuck jumps

5 Ring Rows

Game

Mountaineer CrossFit – Teens

Warm-up

Thruster (5×3)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

10 pull-ups

20 thrusters

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

50ft Punters Walk

100ft Karaoke

50ft Butt Kicks

50ft High Knees

Run 200m

800m Run (Time)

Max Effort 800m Run
Rest 12 minutes

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

1000m row

Rope Climb (5×5)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups