Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Row 20 Calories
50ft Crab Walk
20 Side Plank Rotations
Push Press (1RM)
15 Minutes
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
2 Rounds
Row 20 Calories
50ft Crab Walk
20 Side Plank Rotations
15 Minutes
50-40-30-20-10
Double-unders
Sit-ups
2 Rounds
50ft Crab Walk
10 PVC Pass Thrus
10 PVC OHS
15 Minutes
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
2 Rounds
Run 200m
20 Jumping Lunges
:30 Hollow Hold
Max Effort 400m Run
Rest 10 minutes
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
500m row
25 push ups
Max sit-ups
7-Minute AMRAP of:
Burpees to a 6″ target
2 Rounds
20 KB Swings
20 Band Pull Aparts
20 Side Plank Rotations
For Time:
150 Wall-Ball Shots, 20# / 14#
2 Rounds
Row 250m
20 Pushups
:30 Hollow Hold
Max Effort 500m Row
Rest 8 minutes
Max Height Box Jump
25 pushups
25 goblet squats
20 KB SWINGS
200m row
100m waiter walks R arm up L arm back with KB or DB 53/35
30 Kettlebell swings. 53/35
15 KB Goblet squats 53/35
10 KB SDHP 53/35
100m farmers carry 53/35
25 KB swings 53/35
10 Goblet squats
15 SDHP
100m farmers carry 53/35
20 KB Swings 53/35
15 KB Goblet squats
10 SDHP
100m waiter walks 53/35#
2 Rounds
Row 20 Calories
20 Wall Ball
20 V-ups
15 Minutes
Max set of Unbroken Double-Unders
10 Minutes
For Time:
30 Clean and Jerks, 135# / 95#
2 Rounds
20 KB Swings
50ft Crab Walk
:30 Table Top Stretch
Scale to Max Flexed Arm Hang Hold
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
2 Rounds
Run 200m
50ft Lunge
20 V-ups
Every 2:30
5 Rounds
11 Deadlift 255lbs/165lbs
11 Burpee Box Jump Overs 24″/20″
11 Chest to Bar Pullups
11 DB Snatch 50lbs/35lbs
11 Calorie Row
**This is John Bernosky’s Birthday WOD request. Be sure to wish him Happy Birthday if you see him today!**