Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Wall Ball

10 (ea) Side Plank Rotations

Power Clean (3×1@90%)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 DB Snatch (6ea)

12 Pullups

50 Double Unders

Announcements

Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.

Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!

Thanks!

-Hootie

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 KB Swings

Metcon (AMRAP – Rounds and Reps)

30 AMRAP

2,4,6,8,10….Burpees

2,4,6,8,10….KB Swings 53lbs/35lbs

Row 500m

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

15 KB Swings

50ft Walking Lunge

Deadlift (3×3@85%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

100m Farmer’s Carry 70lbs/53lbs (ea)

1 Rope Climb

Run 200m

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 (ea) Side Plank Rotations

Push Press (3×3@85%)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10/6 Strict Pullups

4 Shuttle Run (2 down and back)

12 DB Shoulder to Overhead 50lbs/35lbs

Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Walking Lunge

Metcon (6 Rounds for reps)

30 EMOM

1- 5 Hang Power Clean 155lbs/105lbs

2- 5 Wall Walks

3- 20 KB Swings 53lbs/35lbs

4- 20 Jumping Lunges

5- Rest

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Band Pull Aparts

10 Burpees

Back Squat (3×3@85%)

Every 2:30

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

25 Wall Ball 20lbs/14lbs

20 Calorie Row

15 Chest to Bar Pullups
RX+

12 AMRAP

25 Wall Ball 30lbs/20lbs

20 Calorie Assault Bike

10 Bar Muscle-ups

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Wall Ball

10 (ea) Side Plank Rotations

Power Clean (3×2@85%)

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

50 Double Unders

12 Burpee over Bar

9 Deadlift 205lbs/145lbs

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 KB Swings

Metcon (AMRAP – Rounds and Reps)

40 AMRAP

Assault Bike 1000m

Row 500m

Ski 500m

Run 200m

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

15 KB Swings

50ft Walking Lunge

Deadlift (3×5@80%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Row 30 Calories

15 Burpee over Box 24″/20″

Ski 30 Calories

10 Wall Walks

Assault Bike 30 Calories

5 Bear Complex 95lbs/65lbs

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 (ea) Side Plank Rotations

Push Press (3×5@80%)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

8/5 Strict Pullups

100ft Bear Crawl

25 KB Swings 53lbs/35lbs
RX+

12 AMRAP

12/7 Strict Pullups

50ft Handstand Walk

15 DBL KB Snatch 53lbs/35lbs (ea)