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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardHappy New Year!!

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Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes today! – Happy New Years Eve!

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardMERRY CHRISTMAS!!

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Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes – Have a Great Christmas Eve!

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Deload

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Deload

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Deload

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

Deload

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 rounds
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Deload

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes today!

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Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes – Happy Thanksgiving!

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)20 Calories on any machi…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D – Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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W.O.D – Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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W.O.D – Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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W.O.D – Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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W.O.D – Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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W.O.D – Deload Week

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
50…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes today!

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes Today – Enjoy your Labor Day!

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie on a…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Walking Lu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
50…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
:3…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
:3…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 KB …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Double Under…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Jum…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 KB …

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
50…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Burpees
10 S…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
50…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50ft C…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
50…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardNo Class today! Happy 4th of July! 🇺🇸

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Caloires…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Walking Lu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Walking Lu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Walking Lu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public Whiteboard ()Back Squat (3×8@70%)Tabata This! (5 R…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
:3…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Double Under…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
50…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50ft C…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 (ea) Single …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 Pul…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 (5ea) Turkis…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
15 Bur…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Jum…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Jum…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50ft L…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Sid…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Sid…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 V-u…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
30 Double Under…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
:3…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Lunge
20 P…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Caloires…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
:3…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB SDHP
20 J…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 HS Hold
50f…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
10…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 Pus…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Wall Ball
20…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes! – Happy New Year 2021!

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes today! – Happy New Years Eve!

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Jumping Lung…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
10 Tur…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes – Merry Christmas!!

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardNo Classes – Have a Great Christmas Eve!

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Lunge
15 W…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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20 KB SDHP
20 S…

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20 Wall Ball
20…

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10 Turkish Getu…

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50 Double Under…

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50 Double Under…

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20 Pus…

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20 Jum…

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Mountaineer CrossFit – BeginnersSee Reg class home wod
Plank 210 secView Public Whiteboard

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Mountaineer CrossFit – Beginners180 sec planks
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*Every 3 minutes compl…

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Mountaineer CrossFit – Beginners189 sec plank
See reg class home workoutView Public Whiteboard

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Mountaineer CrossFit – BeginnersSee regular class programming for home WOD
Plank 120 secView Publ…

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Mountaineer CrossFit – BeginnersPlease follow the regular class home wod
Plank 90 secView Public …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calorie…

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)120 sec

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Mountaineer CrossFit – BeginnersPlank Challenge 60 secView Public WhiteboardWarm-up (No Measure)H…

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardPlank (Time)Day 10-60 sec

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardPlank Hold (Day 9 60 sec)

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Mountaineer CrossFit – BeginnersDay 8 plank challenge 60 secView Public WhiteboardWarm-up (No Mea…

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 8 – 45 sec

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 7 45 sec

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 5 40 sec

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Side kicks x10 each leg…

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 4 – 30 seconds

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50…

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Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 2
20 sec

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 OHS with PVC pipe
25…

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25 KB swings

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20 push ups
2…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m runMetcon (AMRAP …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)150 mountain climbersCf…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 lunges
25 air squats…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 air squats
25 pushup…

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Mountaineer CrossFit – BeginnersView Public WhiteboardBench Press (5×3@80)Metcon (Time)3 rounds:

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25 airsquats

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Mountaineer CrossFit – BeginnersView Public Whiteboard1000m Row (Time)Max Effort 1000m RowMetcon …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 pushupsPus…

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Mountaineer CrossFit – BeginnersView Public WhiteboardMetcon (AMRAP – Reps)3 rounds EMOM with 1 m…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowBack Squat (5x…

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2 rounds
100 jump r…

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50 jumping jacks
20…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 airsquats
30 pushups…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)3 rounds:
15 pushups
20…

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Mountaineer CrossFit – BeginnersScale 10 minView Public WhiteboardWarm-up (No Measure)1000m rowCi…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)150 mountain climbers
1…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100m row x8 with 20 sec…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
2…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 jumping ja…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 push ups
40 airsquat…

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30 airsquat
20…

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20 V-…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 Karaokes
25 mountain…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
50…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 C…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
40 airsquats

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 pushupsPus…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
Hamstring str…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 push ups
100 singles…

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50ft Walking Lu…

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Mountaineer CrossFit – BeginnersReminder class is at 6pmView Public WhiteboardWarm-up (No Measure…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
30 airsquatsM…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 pushups
25…

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15…

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30 airsquats
2…

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30 Double Under…

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50ft…

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25…

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25 airsqu…

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25 sit-ups
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25 jumping jac…

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50ft Crab Walk

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30 …

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Run 200m
:30 Pl…

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12 Wall Ball
10…

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10m ski erg
12 pull …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
59 mountain cl…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
1…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
H…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
15 wallball c…

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Run 200m
20 V-u…

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50ft C…

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25 push ups
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50ft W…

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25 airsquats…

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:30 Fl…

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50ft C…

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25 sit-ups
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Run 200m
20 KB …

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Run 200m
:30 Ho…

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Mountaineer CrossFit – BeginnersView Public WhiteboardDeadlift (Deadlift (5×3@75%, 3×3@80, 2x…

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20 Jum…

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25 push upsHan…

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25 goblet sq…

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50…

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50ft L…

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50ft L…

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20 Air…

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1…

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20 V-u…

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25 push ups
25…

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50ft C…

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20 Jum…

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15 burpees
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20 KB …

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25 sit-ups
10 …

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Run 200m
20 KB …

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Run 200m
50ft I…

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50ft…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push ups
25…

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50ft C…

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Run 200m
20 KB …

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Run 200m
50ft C…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push ups
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Run 200m
20 V-u…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 sit-ups
20…

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:30 Si…

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10 (…

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Mountaineer CrossFit – BeginnersTUESDAY CLASS WILL BE AT 6PMView Public WhiteboardMetcon (AMRAP -…

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25 push ups
15…

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50ft C…

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30 sec hamst…

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:30 Ho…

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50ft L…

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Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)8 shuttle runs
20 jump …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (The Open)What the open is, and how to “ga…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
3…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (The Open)What the open is, and how to “ga…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 Ho…

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Mountaineer CrossFit – CrossFitView Public WhiteboardCrossfit Games Open 19.1 (Ages 16-54) (AMRAP…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Turkish Getups )Metcon (No Measure)4-3-2-…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
15 KB swin…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
15 KB …

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Turkish Getups )Metcon (No Measure)4-3-2-…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
2…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 V-ups
15 KB …

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Mountaineer CrossFit – BeginnersClass is at CL tonight.View Public WhiteboardWarm-up (No Measure)…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Farmer carry)Metcon (No Measure)3 rounds

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardKalsu (Time)For Time:
100 Thrusters, 135# / …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
250m Row
50ft C…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowDeck of cards …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (KB swing )Metcon (No Measure)12 AMRAP
10 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Single Under…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
20 KB swings
8…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 BurpeesDips…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (DB Thruster)Metcon (No Measure)40-25-10
A…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (7 Rounds for reps)7 Rounds

3 AMRAP

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches
100…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Air squat)Use “Sally” to help reinforce a…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Pass Thr…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
25 pus…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersClass at CL Tonight.View Public WhiteboardWarm-up (No Measure)100…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Dumbbell snatch )Metcon (No Measure)12 AM…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 Mon…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (5 Rounds for reps)5 Rounds

5 AMRAP

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Wallballs )Metcon (No Measure)21-15-9
DB …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
1…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Kipping)Metcon (No Measure)10-9-8-7-6-5-4…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
1…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (7 Rounds for reps)7 Rounds

3 AMRAP

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats 15 sec pau…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Lunges )Walking and/or jumpingMetcon (No …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Monster Walk…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
20 KB …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersClass is at CL tonight at 7pm.View Public WhiteboardWarm-up (No M…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Ring rows )Metcon (No Measure)18 EMOM
10 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (7 Rounds for reps)7 Rounds

3 AMRAP

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
15 push ups
1…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Overhead Squat)Metcon (No Measure)4 round…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)150 mountain climbersDi…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Forward Leg…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push Jerk)Metcon (No Measure)3 rounds for…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain cli…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100m row x8 with 20 sec…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Handstand H…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
2…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – Nutrition ChallengeView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public Whiteboard”Tom Ford” (Time)For time:
Run 400m

10 Roun…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 C…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Goblet Squat)Deck of cards (AMRAP – Reps)…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardBench Press (1 RM)15 minutesHandstand Walk (…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
:30 Fl…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Double Unders (or Single Unders))Metcon (…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquatsC…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 Karaokes
25 mountain…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push Press)Metcon (No Measure)3 rounds
21…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardMountaineer CrossFit 12 Days of Christmas WO…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Front Squat)Metcon (No Measure)4 rounds
1…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
:30 Fl…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 DU or 90 singles
25 …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 DU or 90 singles
25 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Shoulder Press)Metcon (No Measure)10 AMRA…

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Mountaineer CrossFit – CrossFitView Public WhiteboardButterfly Pullups (15 Minute Skill Work)If y…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
Hamstring str…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Deadlift)Metcon (No Measure)3 rounds
50ft…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Deadlift)Metcon (No Measure)3 rounds
50ft…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 KB
15 burpees
15 air…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50ft C…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Toes-to-bar )Metcon (No Measure)3 rounds

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Mountaineer CrossFit – CrossFitView Public WhiteboardHang Snatch + Snatch + 2 OHS (5×1)Front Squa…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Partner WOD

500ft Bear Crawl (…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowPush Jerk (5×3…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowPush Jerk (5×3…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Box jumps)Quiet feet, don’t “crash” your …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)10 Turkish getups
25 pu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 min row
Or JUMP ROPE …

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Rope Climbs)Metcon (No Measure)10 AMRAP
3…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMorgantown Turkey Trot (Time)Run 5k

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowBack Squat (5x…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersDue to the thanksgiving holiday, class will be on Monday and Tues…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Kids

Mountaineer CrossFit – KidsNo class Thursday- happy Thanksgiving!View Public WhiteboardMetcon (No…

Kids

Mountaineer CrossFit – KidsNo class Thursday- happy Thanksgiving!View Public WhiteboardMetcon (No…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Partner WOD

400 Double Unders

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 sit-ups
20 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Sumo-Deadlift High Pull )Metcon (No Measu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Monster Walk…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)6 shuttle runs
50 jumpi…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Banded Good …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 burpees
25 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 Ban…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Kip Swings )Metcon (No Measure)12 EMOM (:…

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Mountaineer CrossFit – CrossFitView Public WhiteboardButterfly Pullups (15 Minutes Skill Work )Ha…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardDeadlift (3×3@75%, 2×1@85, 1×1@90)Cfb (…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push press)Metcon (No Measure)10 AMRAP
2,…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
15 V-u…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
30 air squats

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 Ho…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Rowing)Rowling (Time)Row + Bowling Mini C…

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Mountaineer CrossFit – CrossFitView Public WhiteboardButterfly Pullups (15 minutes Skill work)Wor…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
Ro…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Karaokes length of box …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Wallballs )Metcon (No Measure)3 rounds
20…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Handstand H…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 burpees
30 airsquats…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
20 KB Swings
2…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Handstands)Metcon (No Measure)3 rounds
10…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Partner WOD

20 AMRAP

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowRope Climb (5x…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
15 Pus…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Lunges)Metcon (No Measure)10 AMRAP
25 ft …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Cdb

Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 burpees
25 OHS with …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowMetcon (Time)7…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Wall Walks )Metcon (No Measure)3 rounds-

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Mountaineer CrossFit – CrossFitView Public WhiteboardHandstand Walk (Max Distance)Elizabeth (Time…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
50 mou…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
:30 Ho…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Medball squat clean)Metcon (No Measure)15…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Wall Ball
15…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
15 wallball c…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 KB …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 burpees
20 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMcGhee (AMRAP – Rounds and Reps)30-Minute AM…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…

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Mountaineer CrossFit – BeginnersView Public WhiteboardPush Press (5×5@75%)Metcon (AMRAP – Rou…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
30 Double Under…

Kids

Mountaineer CrossFit – KidsView Public Whiteboard

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m run
25 air squats

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft B…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 PVC…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 Tur…

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Mountaineer CrossFit – BeginnersView Public Whiteboardhang kettlebell clean + press (Technique)Wa…

Kids

Mountaineer CrossFit – Kids**There will be no class Monday 10-08-18 and Monday 10-15-18**View Pub…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
10 Sin…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 sit-ups
100 single o…

Teens

Mountaineer CrossFit – Teens**There will be no class Thursday**View Public WhiteboardPistols (Ski…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 air-squats

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Dips)Metcon (No Measure)12 AMRAP
5 dips
1…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWeighted Pull-ups (1 RM)100 Pullups (Time)5k…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft C…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardOverhead Squat (Skillwork)800m Run (Time)Max Ef…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Ring Rows)Metcon (No Measure)10 AMRAP
2,4…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Wallball hot potatoring…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Thruster)Metcon (No Measure)21-15-9
Thrus…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 Karaokes
25 air squa…

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Mountaineer CrossFit – CrossFitView Public WhiteboardDT (Time)5 Rounds for time:
12 Deadlifts, 15…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
2…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardThruster (3RM)From rackMetcon (Time)21-15-9
Wal…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Goblet Squat)Metcon (No Measure)3 rounds:…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
25 Dou…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Coaches choice500m Row …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250
10 Turk…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardRope Climb (Skillwork)1000m Row (Time)Max Effor…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Abmat volleyballRope Cl…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push Press)Metcon (No Measure)15-12-9
DB …

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)20 AMRAP
Run 1 Mile
The…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
50…

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Mountaineer CrossFit – BeginnersREMINDER:
CLASS IS AT CHEAT LAKEView Public WhiteboardWarm-up (No…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardShoulder Press (Heavy 5 )Metcon (AMRAP – Reps)2…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Deadlift )Metcon (No Measure)5 rounds:
10…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 Band Pull Ap…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardDeadlift (Light )Formwork400m Run (Time)Max Eff…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
25 push up…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
15 V-U…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC Pipe thrusters
1…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkillPush upsMetcon (Time)3 rounds:
200 meter ru…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Run 400m
8 Wall Climb…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250
10 Turk…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 situps
25 p…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
:30 Ho…

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Mountaineer CrossFit – CrossFitView Public WhiteboardCoffland (Time)Hang from a pull-up bar for 6…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Band Pull Ap…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Hang Power C…

teens

Mountaineer CrossFit – TeensView Public WhiteboardDouble-Unders10 minutes skillworkMetcon (12 Rou…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (KB swings)Russian for new kids, American …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 Bur…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)PVC game
15 burpeesMetc…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – TeensView Public WhiteboardShoulder Press (4×6)add 5lbs from last time if …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats to ball
50…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
15 KB …

Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Jump rope )Metcon (No Measure)10 EMOM

5 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft P…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
15 pu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
15…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardBack Squat (4×6)Add 5lbs from last time if coac…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
15 Wal…

C. F. Kids

Mountaineer CrossFit – KidsView Public WhiteboardSkill (Wall Walks)Metcon (Time)3 rounds:
100ft b…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)10 push ups
50 mountain…

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Mountaineer CrossFit – CrossFitView Public Whiteboard ()

Teens

Mountaineer CrossFit – TeensView Public WhiteboardStrict Handstand PushupsMax strict HSPUs or sca…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Group medball pass
500…

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Mountaineer CrossFit – KidsView Public WhiteboardSkill (Rowing)Metcon (10 Rounds for reps)10 EMOM…

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Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardHolleyman (Time)30 Rounds for time of:
5 Wal…

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50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Ab Mat volleyballMetcon…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardPistols15 minutes skill workMetcon (Time)3 roun…

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AnnouncementsHey guys! The power is out at CL so 6:00 & teens classes are cancelled. Sorry for th…

C. F. Kids

Mountaineer CrossFit – KidsView Public WhiteboardPush Press (5×5)PVC or very light for form work!…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
20 PVC pipe p…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardShoulder Press (3×8)This is the weight you will…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Rock…

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Mountaineer CrossFit – BeginnersDon’t forget to wish Lisa Happy Birthday!
You can thank her for t…

C. F. Kids

Mountaineer CrossFit – KidsView Public WhiteboardBack Squat (3×5)Formwork, stay lightMetcon (Time…

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20 Band Pull Ap…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Row 1000m
30 KB Snatc…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
200m walk/Run…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 AMRAP
Run…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up2 rounds-
200 meter run
50 ft high knees…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 Squats
:30 S…

CrossFit Kids

Mountaineer CrossFit – KidsView Public Whiteboard

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…

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Mountaineer CrossFit – CrossFitView Public Whiteboard ()

Teens

Mountaineer CrossFit – TeensView Public WhiteboardPull-upsSkillworkMetcon (AMRAP – Rounds and Rep…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up2 rounds:
Row 250m
Crabwalk 50ft
10 V-Ups…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
200m run
25 a…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Partner WOD

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft P…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
Hamstring stre…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 Calorie Row

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 15 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)200m Run
10 KB
50 Mount…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
Run 200m
50ft P…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
50 Mountain Climb…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)2 Rounds:
Run 100m
10 Burpee…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 burpees
15 situps
50…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Band Pull Ap…

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Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…

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Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…

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Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…

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Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 rounds
200m run
50′ Punte…

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Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…

W.O.D

Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft B…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)3 rounds:
10 pushups
25…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds:
200m run
50′ Punt…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m Run
15 burpees
20 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 rounds:
100m run
Broad jum…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)3 Rounds
200m Single Arm Farmer…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m Run
25 airsquats t…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds:
200m run
15 squat…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
100ft …

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
2 forward rolls
10…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Pass Thr…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 sit-ups
50 jumping j…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
400m run
30 secon…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersSORRY FOR A SHORT NOTICE BUT CLASS IS CANCELLED TONIGHT.View Publ…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Coach says (Simon says)Skill…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Run 800m
50 Pullups
R…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)10 hamstring stretches

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)10 V-ups
Spiderman stretch …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Mixed TabataWod Skill Moveme…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Mixed Tabata:
Teens choose …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 airsquats to WB
15 p…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
10…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
15 bur…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
15 Wal…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)RowlingSkill (Jump+land (Pus…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 AMRAP
Run…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
30 Double Under…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)1 minute plank
2 Rounds:
10…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 KB Swing
15…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
200m run
15 burpe…

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Mountaineer CrossFit – BeginnersView Public Whiteboard ()Warm-up (No Measure)Hamstring stretches

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
100m row
2 Forward…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Run 1 Mile
15 Burpee …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
200m run
10 Turki…

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Mountaineer CrossFit – BeginnersView Public WhiteboardRope Climb (5×3)Overhead Squat (3×5@75%…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Mixed TabataSkill (Rope Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds PVC pipe game

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Forward Leg …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 burpees
30 airsquats…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
100m run
10 squats…

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Mountaineer CrossFit – CrossFitView Public WhiteboardBench Press (3 RM)**Use Close Grip**Metcon (…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Wall Ball
50…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
50 mountain cl…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Jum…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds:
200m run
15 squat…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Side Plank

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m walk/Run
50 jumpin…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
Run 200m
20 squat…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Partner WOD

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Rock…

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Mountaineer CrossFit – BeginnersCLASS AT 7PMView Public WhiteboardWarm-up (No Measure)100 mountai…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50’ Butt Kicks

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
200m run
50ft wal…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Plank
15 V-…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)RowlingSkill (Wall climbs an…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 Pushups
15 Airsquats…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
10 Turkish get up…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
R…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 rounds:
100m run
butt kick…

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Mountaineer CrossFit – CrossFitView Public WhiteboardBlake (Time)4 Rounds for time of:
100′ Walki…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 Banded Good …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 minute jump rope sing…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
200m run
15 burpe…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
100m run
10 burpee…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Hang Pow…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches
20 …

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
200m run
20 jumpi…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)2 rounds:
150m row
10 lunges…

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Mountaineer CrossFit – BeginnersClass will be at 6:30pmView Public WhiteboardWarm-up (No Measure)…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Jum…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Partner WOD

50 HSPU
4 Rope Cli…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Lunge
30 S…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
50ft lunge
30 sup…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)2 Rounds:
100m run
20 mounta…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Banded Glut…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
6 Turkish get-ups…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 wallball squats to w…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersNo evening class. Class at 10am to honor our heros.View Public Wh…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)5 Rounds
12 Shoulder to Overhea…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
30 seconds of:
Mo…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
Run 100m
bear craw…

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50ft Inchworm
5…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds
200m run
Punter’s …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC pipe pass throug…

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Row 250m
50 Mou…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
Lunge walk
Frog ho…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Mon…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 burpess
25 air squat…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Run 800m
40 Pull-ups
20 Push-up…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Pass Thr…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Mixed Tabata:
Sit-ups
Squat…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats to ball
20…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)RowlingSkill (DB squat clean…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds
250m row
15 burpee…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…

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Mountaineer CrossFit – BeginnersView Public WhiteboardBack Squat (1RM)Cfb (AMRAP – Rounds and Rep…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
100m run
Punter’s …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 forward and back swi…

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20 Monster Walk…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
30 Sit…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Runners stretch
25 airs…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds
7 squats
7 v-ups
7…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Push-up)Start at the …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
50 jumping…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds:
30 single under
1…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
50 mountain c…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Deadlift (angry goril…

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50ft Punters Wa…

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Mountaineer CrossFit – CrossFitView Public WhiteboardCapoot (Time)For Time:
100 push-ups
Run 800 …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 KB …

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Double-Unders (Skill work)G…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds
30 squats
30 p…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Handstand push-ups/wa…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Handstand Push-ups (Skill w…

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250m Row
50 Mou…

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Mountaineer CrossFit – BeginnersCLASS WILL BE AT MP AGAIN FOR THE MONTH OF MAYView Public Whitebo…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Med ball clean)Metcon…

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20 Monster Walk…

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Mountaineer CrossFit – BeginnersCLASS WILL BE AT MP AGAIN FOR THE MONTH OF MAYView Public Whitebo…

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1 Minute Plank

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Push Press)Metcon (No…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 PVC…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Skill (Push ups)Metcon (AMR…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 duck walks
20 airsqu…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Wall balls)Metcon (No…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Push Press (5×3 @ 75%)J…

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50ft Punters Wa…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 400m
30 Dou…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Wall-up tunnel)Metcon…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Hang Power Clean (1RM)Skill…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…

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Mountaineer CrossFit – Mountaineer CrossFit Barbell ClubView Public WhiteboardSnatch (3 Second Pa…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowBack Squat (5x…

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15 KB Swings
50…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Dumbbell snatch)Metco…

Teen

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
15 Kettlebell swi…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…

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20 Band Pull Ap…

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Mountaineer CrossFit – CompetitionView Public Whiteboard5k Run (Time)Max Effort 5k RunMetcon (3 R…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds:
Run 200m
50′ side…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Wall climbs/Donkey ki…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 air squats
25 push u…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
Run 200 ( progr…

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20 Forward Leg …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Ham string stretches
50…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)4 Rounds:
200m run
10 jumpi…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Planks (for push-ups)…

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Mountaineer CrossFit – CompetitionView Public WhiteboardMetcon (7 Rounds for time)Assault Bike

7…

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20 Band Pull Ap…

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Mountaineer CrossFit – CompetitionView Public WhiteboardSnatch (4×2@80%)Clean (4×2@80%)Sp…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)5 minutes of deck of cardsS…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Deck of cardsSkill (Front sq…

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Mountaineer CrossFit – Mountaineer CrossFit Barbell ClubView Public WhiteboardSnatch w/ 3 second …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
30 air squats…

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Row 20 Calories…

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Mountaineer CrossFit – CompetitionView Public WhiteboardMetcon (No Measure)3 Rounds
3 Minutes Row…

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Mountaineer CrossFit – CompetitionView Public WhiteboardChest-To-Bar Pull-ups (10 minutes of Skil…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Skill (DSDS)Skill (Wall bal…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (DSDS)Metcon (No Measu…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 push ups
30 squats
5…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…

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Mountaineer CrossFit – BeginnersCLASS IS AT MYLAN PARK THIS MONTHView Public WhiteboardWarm-up (N…

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Mountaineer CrossFit – CompetitionView Public WhiteboardSnatch (4×4@75%)Clean and Jerk (4×4+1…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (3 Rounds for reps)3 Rounds

Max reps…

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Mountaineer CrossFit – Mountaineer CrossFit Barbell ClubView Public WhiteboardSnatch Balance + Ov…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – Mountaineer CrossFit Barbell ClubView Public WhiteboardClean and Jerk (Tec…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Tabata
Burpees
Sit ups
Squa…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Tabata:
Push ups
Lunges
Sit …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 jumping ja…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
1 minu…

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Mountaineer CrossFit – CompetitionView Public WhiteboardSnatch (5×1@85%)Metcon (5 Rounds for …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Wall balls)Metcon (AM…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
200m run
40 jumpi…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 mountain c…

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Mountaineer CrossFit – CompetitionView Public WhiteboardClean and Jerk (5×1@85%)Metcon (Time)…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
10 Tur…

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Mountaineer CrossFit – CompetitionView Public WhiteboardBack Squat (5×5@80%)Row 500m x 6 (6 R…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Row 1000 meters
30 airs…

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Mountaineer CrossFit – BeginnersView Public Whiteboard ()Metcon (AMRAP – Rounds and Reps)3 rounds…

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10 Turkish Getu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Double Under…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Deadlifts)Metcon (No …

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Mountaineer CrossFit – BeginnersView Public WhiteboardBack Squat (4×5@75%)Metcon (Time)3 roun…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50 Mou…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
6 Turkish Getups

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (5 minutes of jump rop…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Bench Press (5×3)Lynne (AMR…

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Mountaineer CrossFit – BeginnersView Public WhiteboardCrossfit Games Open 18.4 Scaled (Ages 16-54…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…

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Mountaineer CrossFit – CrossFitView Public WhiteboardCrossfit Games Open 18.4 (Ages 16-54) (Time)…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Thrusters)Metcon (No …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 burpees
25 OHS with …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Skill (Handstand Push-ups)M…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Double Under…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
20 push ups
2…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
10 (ea…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)2 Rounds:
30 Mountain Climbe…

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Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Overhead Squat (3RM)Metcon …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC pipe pass throug…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
150 Mountain Cl…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)5 Rounds
20 Wall Ball 20lbs/14l…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
25 Dou…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 burpees
30 airsquats…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Elbows up on front sq…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Double-Unders (5 minutes ma…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
20 push upsPu…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Pull ups)Metcon (Time…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Power Clean (2 Rep Max touc…

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Mountaineer CrossFit – BeginnersDue to the fact that we do not have the adequate amount of DB’s a…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm

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Mountaineer CrossFit – CrossFitView Public Whiteboard

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 AMRAP
Run…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
7 Burpees
5 DB …

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowPower Clean (5…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 KB …

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Relay racesSkill (Handstands…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Pistols (Skill work)Front S…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Planks and Hollow bod…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches ea …

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Teens

Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Skill (Push up)Sumo Deadlif…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Forward Leg …

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Mountaineer CrossFit – BeginnersView Public WhiteboardCrossfit Games Open 18.1 (Ages 16-54) (AMRA…

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Mountaineer CrossFit – CrossFitView Public WhiteboardRest Day

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)21-15-9
Burpee Box Jump Overs 2…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds
Row 20 C…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
25 burpees…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Mixed TabataSkill (Plank Ups…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50 Mou…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Kettlebell swings)Met…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC Pipe OHS
10 duck…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…

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Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
50 mou…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 V-u…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMax Height Box Jump (Distance)Max Height Box…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

Kids

Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Metcon (No Measure)Burpee “B…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 Ha…

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Mountaineer CrossFit – BeginnersArtie (AMRAP – Rounds)Complete as many rounds as possible in 20 m…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Skill (Planks and Hollow body)Jack (AMRAP – Round…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Planks)Metcon (AMRAP – Rounds and Reps)AMRA…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 jumping jacks
50 mountain climbersMetcon (…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Double-Unders (skill work)The CrossFit Total (Tot…

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Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m
10 duck walks
Runners stretch ea leg ho…

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Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Partner WOD

20 minutes…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 V-ups
30 Air Squ…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Jump, tap, tap double unders)Metcon (Time)2…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
20 KB Swings
20 KB SD…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 airsquats
20 lunges
30 DU or 90 jump ropeP…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Grace (Time)For Time:
30 Clean and Jerks, 135# …

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
1 minute Plank
20…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
50 Mountain Climbers
25 KB S…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)Hamstring stretches (coaches choice)
25 airsq…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Bench Press (5×5 same weight)Metcon (AMRAP – Reps…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 V-ups
50 Double …

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Mountaineer CrossFit – BeginnersClasses at MP for FebruaryWarm-up (No Measure)10 Kareokes
PVC gam…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
50ft Lunge
:30 Pige…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100 Mountain Climbers
20 V-ups
Row 50…

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Mountaineer CrossFit – BeginnersClass at MP tonight and for the month of FebruaryWarm-up (No Meas…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Double-Unders (flick flick)Metcon (AMRAP – Reps)Mi…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Mixed Tabata:
Plank holds
Burpees
V-ups
Jumping S…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Forward Leg Swings
10 Lateral Leg …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m rowBack Squat (5×3@75%)Metcon (AMRA…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Pull-ups active shoulders)Metcon (AMRAP – R…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 250m
:30 Thoracic Foam Roll
20 Bu…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)3 Rounds:
15 Squats
10 Push ups
5 Tuck JumpsSkill…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)2 rounds
100 jump rope or 30 DU
10 lunges eac…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
10 Turkish Getups
:30…

W.O.D

Mountaineer CrossFit – CrossFitFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Sh…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
:30 Thoracic Foam Roll
20 Band Pull A…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Monster Walks
20 V-Ups
20 Superman…

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Mountaineer CrossFit – BeginnersClass will be at MP at 7pmWarm-up (No Measure)Hamstring stretches…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Mixed TabataSkill developmentWork on extending the…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Mixed Tabata:
Lunge Steps
Plank ups
Sit ups
Later…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
:30 Handstand Hol…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
25 V-ups
50 Mountai…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 jumping jacks
20 KB swings
20 box stepsMet…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)10 Squats
Forward rolls
10 sit ups
Walking lunges…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Elbow in front of bar push press)Metcon (AM…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
20 Wall Ball
20 KB SwingsGho…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)3 rounds:
15 pushups
20 OHS with PVCMetcon (T…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
10 Turkish Getups…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Dumbbell snatch)Metcon (AMRAP – Reps)AMRAP:…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Forward Leg Swings
20 Lateral Leg …

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Mixed Tabata:
Plank holds
Burpees
V-ups
Jumping S…

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Mountaineer CrossFit – Beginners500m Row (Time)Max Effort 500m RowAMRAP (AMRAP – Rounds and Reps…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
50ft Bear Crawl
:30…

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Mountaineer CrossFit – BeginnersDUE TO THE WEATHER THE 7PM CLASS IS CANCELED.Warm-up (No Measure)…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
10 Burpees
10 Ring RowsMetco…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Forward Leg Swings
20 Lateral Leg …

W.O.D

Mountaineer CrossFit – CompetitionAssault Bike 10 x 15 Calories (10 Rounds for time)Each for time…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)20 airsquats with 3 second hold at bottom
10 …

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Mountaineer CrossFit – CrossFitMetcon (4 Rounds for reps)4 Rounds

5 AMRAP
5 Ring Dips
10 Hang Po…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 V-ups
50 Double …

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Mountaineer CrossFit – BeginnersTonight’s class will be at MP so members who want to do the lifti…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)3 Rounds:
20 seconds Squats
20 seconds Donkey kick…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
10 PVC Pass Thrus…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Tabata:
Jumping Jacks
Plank ups
Sit ups
Jumping s…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 250m
:30 Couch Stretch
:30 Pigeon…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Push Press)Metcon (AMRAP – Reps)AMRAP:
7 Pu…

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Mountaineer CrossFit – BeginnersPush Press (5×2@80%)Cindy (AMRAP – Rounds and Reps)20-Minute …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 Band Pull Aparts…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Hang Clean (2 RM)Metcon (Time)For time:
500m row

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)150 mountain climbersRing Dips (5×5)CrossFit …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Forward Leg Swing
20 Lateral Leg S…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
10 KB Press
50 Do…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 KB Swings
:30 Handstand Hold
15 V-…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 jumping jacks
15 burpees
25 airsquatsDoubl…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pulls
10 Hang Power Sn…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Front squats) ()Game

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Skill (J Hook)Metcon (Time)4 Rounds:
1 rope climb…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Skill (Rope pulls)Metcon (Time)4 Rounds for time:

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Power Clean (5×3@80%)Metcon (Time)Partner wod…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)2 Rounds
20 Monster Walks
20 (10 ea) Forward …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Monster Walks
20 (10 ea) Forward L…

W.O.D

Mountaineer CrossFit – CrossFitRest Day

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Monster Walks
10 (ea) Forward Leg …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
:30 Prayer Stretch

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Rowing (Time)Metcon (AMRAP – Reps)2 minute AMRAP e…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Power Clean (5×3@80%)Metcon (Time)Partner wod…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)10 squat cleans with PVC
10 PVC shoulder to o…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Calorie Row
:30 Couch Stretch
:30 …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 (5 ea) Turkish Getups
20 Band Pull…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Relay racesThruster (Skill work)Metcon (AMRAP – Ro…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Power Clean (5×3@80%)Metcon (Time)Partner wod…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeo…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeon…

W.O.D

Mountaineer CrossFit – CrossFitRest Day

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch Pulls
10 Hang Power Snatch

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeon…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Row 250m
15 burpeesMountaineer CrossFit 12 Days o…

Kids

Mountaineer CrossFit – KidsCrossfit Beginnings 12 Days of Christmas (Time)1 air squat
2 pushups
3…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 Karaoke’s
25 mountain climbers
30 DU or 90…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
10 PVC Pass Thrus…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100 Mountain Climbers
:30 Couch Stret…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Skill (Rope climb)Skill (Push Press)Metcon (Time)…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Relay racesSkill (Thruster)Metcon (AMRAP – Rounds …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 KB Swings
100 Single Unders
15 KB …

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Mountaineer CrossFit – BeginnersCrossfit Beginnings 12 Days of Christmas (Time)1 air squat
2 push…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 airsquats
25 push-upsRing Dips (5…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
10 Turkish Getups
20 Band Pu…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Monster Walks
20 Jumping Lunges
:3…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
15 Ring Rows
10 T…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)Deadlift (3-3-3-2-2-1-1)Fran (Time)21-15-9
Thru…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)Tabata:
Plate Jumps
Squats
Jumping JacksSkill (Squ…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 500m
20 BurpeesMountaineer CrossFit 12 Day…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)100 mountain climbers
50 jumping jacks500m Ro…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 Band Pull Aparts
15 PVC Pass Thrus…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)3 Rounds:
1 shuttle run
8 pushups
8 squats
8 tuck…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)2 Rounds:
1 minute rope jumps
30 seconds sit ups
3…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 airsquatsBack Squat (3×5@75%)…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 KB Swings
15 KB SDHP
20 Monster Wa…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeon…

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Mountaineer CrossFit – BeginnersMetcon (Time)Burpee Ladder:
1 situp 20 burpees
2 situps 19 …

W.O.D

Mountaineer CrossFit – CrossFitPush Press (5 RM)Metcon (AMRAP – Reps)7 AMRAP
7 (ea) KB Snatch 53l…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 Monster Walks
5 …

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)2 Rounds:
Run 1 lap
Forward rolls
Punter’s walk
20…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)500m row
15 burpees
20 mountain climbers
25 sit-u…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)30 DU or 90 singles
25 airsquats
25 push upsP…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
:30 Handstand Hol…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
15 BurpeesMax Double-…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 rounds:
15 band pull aparts
10 turkish get ups

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)2 Rounds:
10 mountain climbers
Punter’s walk
butt …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 air squats
25 sit-ups…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Monster Walks
15 Push Press
20 KB …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pulls
10 Hang Power Sn…

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Mountaineer CrossFit – BeginnersClass at MP For month of DecemberWarm-up (No Measure)20 PVC Pass …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
100ft Karaoke
:30 C…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 Band Pull Aparts
10 Turkish Getups…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)1 minute each:
Plank holds
Sit ups
Push ups
Jump …

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)3 Rounds:
2 Cartwheels
Bear crawls
Lunge walk
5 Pu…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 karaoke
50 mountain climbers
25 sit-upsSpl…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
:30 Hollow Rock
20 Supermans
20 Band …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50 Mountain Climbers
:30 Side Plank (…

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Mountaineer CrossFit – BeginnersJump Rope (1 minute)Metcon (AMRAP – Rounds and Reps)6 minute AMRA…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)2 Rounds
Bear crawls
Punter’s walk
15 Jumping Jack…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 Rounds:
250m row
15 PVC pass throughs
10 Squats…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
20 (10ea) Monster Walks
1 mi…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 KB SWINGS
50 mountain climbersDL3…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
:30 Couch Stretch
:…

W.O.D

Mountaineer CrossFit – CompetitionMetcon (7 Rounds for time)Row 7 x 1000mMetcon (Time)For time:
2…

W.O.D

Mountaineer CrossFit – CrossFitPush Press (5 RM)Metcon (Time)For time:
Run 400m
Then
“Isabel”
Run…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
20 Birddogs
20 Deadbugs
:30 …

W.O.D

Mountaineer CrossFit – CrossFit5k Run (Time)Max Effort 5k Run

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Hurdlers Walk

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Mountaineer CrossFit – BeginnersRope Climb (5×5)Fran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
:30 Side Plank (ea)…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)RowlingSkill (Front squat)Metcon (AMRAP – Rounds a…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 Rounds:
200m run
10 Sit ups
10 Squats
10 Push u…

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Mountaineer CrossFit – BeginnersALL MONDAY EVENING CLASSES WILL BE AT MYLAN
You may attend Saturd…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
:30 Couch Stretch (ea)
:30 P…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)3 rounds:
10 PVC pass throughs
10 wall balls
10 k…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)2 Rounds:
Run 1 lap around the gym
50 ft bear craw…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Waiters Walk
50ft Lunge
10 Toes…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Hurdlers Walk

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 Rounds
20 band pull aparts
10 ring rows
10 scap…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)2 Rounds:
Run 2 laps
5 burpees
10 squats
15 Jumpin…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 push ups
5 min DU work or 5 min rowPush Pr…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
:30 Pigeon Stretch
:30 Banded Hip Str…

W.O.D

Mountaineer CrossFit – CompetitionHang Snatch (1 RM)Clean and Jerk (5x 2+1@85%)Front Squat (H…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 KB Swings
30 Sit…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)”Keba says”
(Simon says)Skill developmentSquats:
H…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 rounds:
Bear crawls
Karaoke
20 Jumping jacksPul…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)2 Rounds
20 Calorie row
15 burpeesSquat Clean…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
30 Double Unders1000m Row (T…

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Mountaineer CrossFit – BeginnersMetcon (Time)Lisa’s choice
Be prepared or be scared!

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
15 Pushups
:30 Pe…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Punters Walk
50ft High Knees
50f…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pulls
10 Hang Power Sn…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 Rounds
20 band pull aparts
10 ring rows
10 scap…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)3 cartwheels
Broad jumps
Walking lunges
Bear crawl…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
10 Ring Rows
10 S…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
25 push ups
400m rowKlepto (Tim…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Duck Walk
100f…

Kids

Mountaineer CrossFit – KidsWarm-up (No Measure)2 Rounds:
100m run
5 burpees
10 lunges
15 jumping …

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 rounds:
250m row
50ft bear crawls
15 PVC pass t…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)100 mountain climbers
25 jumping jacksDeadlif…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 250m
20 KB Swings
1 Minute HS Hol…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 Jump rope
20 push ups
25 airsquats
25 situ…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 Band Pull Aparts…

W.O.D

Mountaineer CrossFit – CrossFitWhitten (Time)5 Rounds for time:
22 Kettlebell swings, 70#
22 Box …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
10 (ea) Birddogs
10…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Pull-ups)Metcon (AMRAP – Rounds and Reps)AMRAP
10 kettle…

Teens

Mountaineer CrossFit – TeensWarm-up (No Measure)2 Rounds:
500m row
10 Turkish get-ups
10 Kettlebe…

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Mountaineer CrossFit – BeginnersCLASS IS AT CL FOR THE MONTH OF NOVEMBERWarm-up (No Measure)Hamst…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Hurdle Walk
:3…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
10 Turkish Getups
100ft Bear…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
400m run
20 KB swimgsMetcon (Ti…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
1 minute Side Plank (ea)
15 Romanian …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)100 mountain climbers
25 pushups
15 push jerk…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Inch Worm
:30 …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Karaoke
50ft Punters Walk
50ft …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
:30 Pigeon Stretch (ea)
:30 Banded Hi…

Kids

Mountaineer CrossFit – KidsWarm-upMed Ball Cleans (skill)Metcon (Time)10-9-8-7-6-5-4-3-2-1
Handst…

Teens

Mountaineer CrossFit – TeensWarm-upDouble-Unders (Skill)Metcon (Time)3 Rounds for time:
15 double…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 Ring Rows
15 Ring Dips
15 Kipping …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 Kareoke
50 mountain climbers
20 lunges
20 …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 KB Swings
1 min …

Teens

Mountaineer CrossFit – TeensWarm-upFront Squat (5×3 @ 80%)Metcon (Time)21-15-9
Front squats
B…

Kids

Mountaineer CrossFit – KidsWarm-upSkillStarting in the plank positio, rotate over one arm into an…

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Mountaineer CrossFit – BeginnersClass will be at CL for the month of NovemberWarm-up (No Measure)…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Karaoke
100ft Butt Kicks
100ft …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
15 PVC Pass Thrus…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)Row 1000m
25 airsquatsThruster (3×3@75#)Metco…

W.O.D

Mountaineer CrossFit – CrossFit1-Mile Run (Time)Max Effort 1-Mile RunThis is a retest that will c…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
Run 200m
20 KB Swings
50 Double Under…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
15 PVC Pass Thrus
15 Band Pull Apart…

Kids

Mountaineer CrossFit – KidsWarm-upDeadlift (Skills)Metcon (AMRAP – Rounds and Reps)AMRAP:
Run 100…

Teens

Mountaineer CrossFit – TeensWarm-upBack SquatMetcon (Time)Baseline:
500m row
40 air squats
30 sit…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Lunge
15 Roman…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 pushups
25 airsquats
15 hamstring stretche…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Karaoke
50ft Crab Walk
Run 200m…

Teens

Mountaineer CrossFit – TeensWarm-upRope ClimbMetcon (AMRAP – Reps)3 round of Station Rotation
1 m…

Kids

Mountaineer CrossFit – KidsWarm-upRope Climb (Skill work)Metcon (AMRAP – Reps)3 rounds of Station…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
500m Row
15 KB Swings2k Row (Time)Max…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)200m run
25 KB swings
25 push upsBench Press …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
15 wallballs
15 push press with…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
100ft Karaoke
50ft …

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Mountaineer CrossFit – Beginners

W.O.D

Mountaineer CrossFit – CrossFitRest Day

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
Run 200m
:30 HS HoldM…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
30 Band Pull Aparts
15 PVC Pass Throu…

Teens

Mountaineer CrossFit – TeensWarm-upSquat Clean (5×2@75%)Metcon (Time)400m run
10 Toes to bar

Kids

Mountaineer CrossFit – KidsWarm-upRowing (Time)Metcon (AMRAP – Rounds and Reps)AMRAP
Row 100m
Run…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)3 Turkish getups to identify weight
10 burpee…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
1 minute Hollow Rock
1 minute Side Pl…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 15 Calories
15 KB Swings
15 Goble…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)100 mountain climbers
200m run
Hamstring stre…

Teens

Mountaineer CrossFit – TeensWarm-upFront Squat (5×5 @ 70%)Fran (Time)21-15-9
Thrusters, 95#…

Kids

Mountaineer CrossFit – KidsWarm-upPull-upsMetcon (Time)Fran:
15-12-9
Thrusters
Pull-upsGame

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
10 Burpee Over Rower
10 Turk…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 Pushups
100 jump rope
20 KB swings
25 sit-…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Butt Kicks
50ft High Knees
100ft…

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Mountaineer CrossFit – CrossFitMetcon (12 Rounds for time)Run 3 x 1000m
Rest 1 minute

Run 3 x 80…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure) 2 Rounds
1 minute Handstand Hold
20 Lunge w t…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Deadbugs
50ft Punters Walk
20 Squa…

Kids

Mountaineer CrossFit – KidsWarm-upStinkbugMetcon (Time)7-6-5-4-3-2-1
Stinkbug push ups
DeadliftsGame

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pulls
10 Hang Power Sn…

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Mountaineer CrossFit – BeginnersClass at MP for month of OctoberWarm-up (No Measure)100 mountain …

Teens

Mountaineer CrossFit – TeensWarm-up10 each: Shake head yes/no, head circles, shoulder circles, ar…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
15 Ring Row
1 Min…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Butt Kicks
50ft Punters Walk
100…

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Mountaineer CrossFit – BeginnersReminder class at MPWarm-up (No Measure)1000m row1-Mile Run (Time…

Kids

Mountaineer CrossFit – KidsWarm-upHandstand (Handstand work)Practice getting into a handstand pos…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)400m run
10 air squats
10 pushups
10 burpees

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Bear Crawl
20 KB Goblet Squats

W.O.D

Mountaineer CrossFit – CrossFitMetcon (12 Rounds for time)Workout
4x400m w 45 sec rest

4x200m w …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
100ft Karaoke
15 Ro…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Deadbugs
50ft Lunge w Twist
50ft B…

Kids

Mountaineer CrossFit – KidsWarm-upMetcon (AMRAP – Rounds and Reps)AMRAP:
100m run
7 wall balls
5 …

Teens

Mountaineer CrossFit – TeensWarm-upSplit Jerk (skill work)DT (Time)5 Rounds for time:
12 Deadlift…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
1 minute Handstand Ho…

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Mountaineer CrossFit – BeginnersPush Press (5×5@75%)Metcon (Time)3 rounds:
100 Singles or 40 …

W.O.D

Mountaineer CrossFit – CompetitionMetcon (10 Rounds for time)5 Rounds
Run 300m
Jog 200m
Run 200m

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 (5ea) Turkish Getup
1 minute Side …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m rowMetcon (Time)400m Run
30 wallball
30…

Teens

Mountaineer CrossFit – TeensWarm-upDeadlift (6×3)Metcon (AMRAP – Reps)Partner AMRAP in 9 minutes:…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Tripod headstand)Metcon (AMRAP – Rounds and Reps)AMRAP
8…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
100ft Karaoke
Run 2…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)30 airsquats
100 mountain climbersFront Squat…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Inch Worm
25 KB Swings
20 (10ea)…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
200m OH KB Walk
20 Push-ups
50 Double…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
1 minute Plank
1 minute Side Plank (L…

Kids

Mountaineer CrossFit – KidsWarm-upWall WalkMetcon (AMRAP – Rounds and Reps)AMRAP:
10 Broad jumps

Teens

Mountaineer CrossFit – TeensWarm-upThrusterMetcon (Time)10-8-6-4-2 Thrusters
4-8-12-16-20 Toes to…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)5 min DU WORK OR 5 min rowMetcon (AMRAP – Rou…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
30 Band Pull Aparts
15 PVC Pass Thrus…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
1 minute Handstand Hold
Run 200m
50 S…

Teens

Mountaineer CrossFit – TeensWarm-upMax Height Box Jump (Distance)Max Height Box JumMax Height Box…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Lunge w/ Twist
50ft Punters Walk…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 airsquats
20 pushupsCindy (AMRAP …

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Kettlebell swing)Metcon (AMRAP – Rounds and Reps)AMRAP:

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
30 Calorie Row
25 Wall BallBack Squat…

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Mountaineer CrossFit – BeginnersNO CLASSES AT CL IN OCTOBER. ALL CLASSES WILL BE AT MP AT 7PMWarm…

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Mountaineer CrossFit – BeginnersOCTOBER CLASSES AT MP ONLY AT 7PM

W.O.D

Mountaineer CrossFit – CrossFitMetcon (12 Rounds for time)3 Rounds
500m
300m
400m
200m

Rest 40 s…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
1 Minute HS Hold
1 Minute Plank
:30 S…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pull
10 Power Snatch
1…

Teens

Mountaineer CrossFit – TeensWarm-upDeadlift (5×5 @ 80%)Metcon (Time)21-15-9
Deadlift
Burpee o…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Deadlift)Metcon (AMRAP – Reps)Ascending by 2’s in a give…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 KB SDHP
15 Ring Rows
20 Band Pull …

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Mountaineer CrossFit – BeginnersIN THE MONTH OF OCTOBER CLASSES WILL BE AT MP AT 7PM.Warm-up (No …

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Hang Power Clean
20 KB Swings
30 S…

Teens

Mountaineer CrossFit – TeensWarm-upKelly (Time)5 Rounds for time of:
400m Run
30 Box Jumps, 2…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Stink bug push ups)Metcon (AMRAP – Rounds and Reps)AMRAP…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 push ups
25 airsquats
25 burpeesThruster (…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
Run 200m
50ft Crab Walk
30 Double Und…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
500m Row
15 Burpee over rowerThruster…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
20 KB
20 SDHPRope Climb (5×5)Metcon …

W.O.D

Mountaineer CrossFit – CrossFitNicole (AMRAP – Rounds and Reps)20-Minute AMRAP of:
400m Run
M…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch Pulls
10 Hang Power Snatch

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Forward roll)Metcon (AMRAP – Rounds and Reps)AMRAP:
3 bu…

Teens

Mountaineer CrossFit – TeensWarm-upMetcon (Time)Burpee ladder
20->1
Burppees
1->20
Sit-ups

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 airsquats
26 burpees
25 situpsPower Clean …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts (focus on shoulde…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Run 200m
50ft Broad Jump
50ft Punters…

Kids

Mountaineer CrossFit – KidsWarm-upKettlebell (Skill)Metcon (AMRAP – Rounds and Reps)AMRAP:
5 med …

Teens

Mountaineer CrossFit – TeensWarm-upBack Squat (1RM)Metcon (Time)4 Rounds:
20 wall balls
15 cal ro…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)15 pushups
20 PVC pipe pass throughs
15 KB sw…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
20 Calorie Row
20 Wall BallBack Squat…

W.O.D

Mountaineer CrossFit – CrossFitDanny (AMRAP – Rounds and Reps)20 minute AMRAP of:
30 Box Jump, 24…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pull
10 Hang Power Sna…

Kids

Mountaineer CrossFit – KidsWarm-up3 Rounds:
3 Cartwheels
5 Inch worms
30 second monkey hangs
High…

Teens

Mountaineer CrossFit – TeensWarm-upHang Power Clean (1RM)Metcon (AMRAP – Rounds and Reps)12 minut…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)2 rounds:
200 m run
20 KB SWINGS
25 airsquats…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Bear Crawl
50ft Broad Jump
20 Tu…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 25 Calories
50ft Punters Walk
100ft Karaok…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)5 min DU work or 1000m rowRope Climb (5×3)Met…

Teens

Mountaineer CrossFit – TeensWarm-upPush Press (1RM)Metcon (Time)10 Rounds:
5 Thrusters
10 Pull-up…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Angry Gorilla Deadlift (using med ball then KB))Metcon (…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Crab Walk
20 KB Swings
1 minute …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
20 lunges
Hamstring stre…

W.O.D

Mountaineer CrossFit – CrossFit5k Run (Time)Max Effort 5k RunRest 10 minutes

ThenMetcon (Time)Co…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Calorie Row
20 Jumping Split Lunge…

Teens

Mountaineer CrossFit – TeensWarm-up400m Run (Time)Max Effort 400m RunFight Gone Bad (3 Rounds for…

Kids

Mountaineer CrossFit – KidsWarm-upDouble-Unders (Practice)Metcon (Time)21-15-19
Burpee Box Step O…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)200m run
25 KB
10 wallball squat cleansPush P…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
20 KB SDHP10 Rope…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Turkish Getups
50 SitupsSplit Jerk…

Teens

Mountaineer CrossFit – TeensWarm-up2 Rounds:
10 band pull aparts
10 ring rows
100ft karaokeStrict…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m row
20 push ups
25 airsquatsRope Climb …

Kids

Mountaineer CrossFit – KidsWarm-up3 Rounds:
20 second planks
20 second monkey hangs
20 second box…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Run 200m
12 Hang Power Clean
15 Wall …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 airsquats
200m row
25 mountain climbersBac…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
20 Jumping Split Lung…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)7 Rounds

Rowling

***Each meter over = 1 Burp…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Run 200m
10 Hang Power Clean
50 Doubl…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)Hamstring stretches x 10
25 airsquats
200m Ru…

Teens

Mountaineer CrossFit – TeensWarm-up2 Rounds:
10 Turkish Getups
Run 400mDeadlift (1RM)Metcon (AMRA…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Over Head Squats)Metcon (AMRAP – Rounds and Reps)AMRAP:

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pulls
10 Hang Power Sn…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Crab Walk
10 Romanian Deadlift
1…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)Runners stretch
30 air squats
25 sit-ups
25 j…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50 Double Unders
25 KB Swings
Run 200…

Teen

Mountaineer CrossFit – TeensWarm-upFront Squat (1RM)Fran (Time)21-15-9
Thrusters, 95# / 65#
P…

Kids

Mountaineer CrossFit – KidsWarm-upAlternating Tabata Bear Crawl and Super Slow SquatsDeadlift (He…

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Mountaineer CrossFit – BeginnersDon’t forget to wish coach Le-haw a Happy Birthday! And I know we…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 25 Calories
10 Burpee Over RowerO…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
30 Squats
20 Push-ups
10 Hang Power C…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Kettle bell swings)Metcon (Time)5 rounds:
200m run
12 ke…

Teens

Mountaineer CrossFit – TeensWarm-up2 rounds:
Butt kicks
Punters walk
200m runMetcon (Time)5 round…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups (ea)
50 Double Unde…

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Mountaineer CrossFit – BeginnersClass at MPWarm-up (No Measure)200m run
25 situps
50 mountain cli…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
10 Snatch High Pulls

Teens

Mountaineer CrossFit – TeensWarm-upPull-ups (Practice )Cindy (AMRAP – Rounds and Reps)20-Minute A…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Butt Kicks
50ft Punters Walk
Run…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
10 wallballs
20 lunges
25 sit-u…

Kids

Mountaineer CrossFit – KidsWarm-up3 Rounds:
2 cartwheels
5 zig zag run
10 yard lunge walk
5 backp…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
200m OH KB Carry (switch at 100m)
20 …

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Mountaineer CrossFit – BeginnersCLASS AT MYLAN PARKWarm-up (No Measure)DU WORK OR
2000m row
Hamst…

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Mountaineer CrossFit – CrossFitMobility

W.O.D

Mountaineer CrossFit – CrossFitSchmalls (Time)Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
3…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pulls (Elbow vertical,…

W.O.D

Mountaineer CrossFit – CompetitionSnatch (Heavy Single)Every 90 secondsMuscle up Clean Ladder (Ti…

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Mountaineer CrossFit – BeginnersClass at MPWarm-up (No Measure)50 mountain climbers
500m row1-Mil…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
12 Turkish Getups
200m KB OH Walk (sw…

Kids

Mountaineer CrossFit – KidsWarm-upMixed tabataSuperman (Superman-Hollow hold)Metcon (AMRAP – Roun…

Teens

Mountaineer CrossFit – TeensWarm-upTurkish Get UpMetcon (Time)For time:
500m row
40 squats
30 sit…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Run 200m
20 KB Swings
10 Box Jump Ove…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row or 400m run
25 air squats
25 push up…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 250m
20 Wall Ball
10 PullupsBack …

Kids

Mountaineer CrossFit – KidsWarm-up2 Rounds:
3 Cartwheels
10 yd lunge walk
Side shuffleSkill (Heel…

Teens

Mountaineer CrossFit – TeensWarm-upFront Squat (3RM)Metcon (Time)9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3…

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Mountaineer CrossFit – Beginners 7PM CLASSES WILL BE AT MYLAN PARK THIS WEEK AND NEXT WEEK (July …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Punters Walk
15 KB Swings
10 RD…

W.O.D

Mountaineer CrossFit – CrossFitMetcon (Time)Partner WOD

For time:
Run 800m w/ 20lbs/14lbs
150 Wa…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 Band Pull Aparts
50ft Crab Walk
15…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
15 KB
25 push-upsMetcon (Time)800m R…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50 Double Unders
25 SDHPMetcon (AMRAP…

Kids

Mountaineer CrossFit – KidsWarm-up3 rounds:
100m run
10 jumping jacks
10 squatsSkillPush Press (s…

Teens

Mountaineer CrossFit – TeensWarm-upThruster (5×3)Metcon (AMRAP – Rounds and Reps)AMRAP in 12 minu…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
100ft Karaoke
50ft …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m rowRope Climb (5×5)Annie (Time)50-40-30…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000m
25 KB Swings2k Row (Time)Max Effort …

Kids

Mountaineer CrossFit – KidsWarm-upWall-Ball (Skill)Metcon (AMRAP – Rounds and Reps)2 Rounds:
AMRA…

Teens

Mountaineer CrossFit – TeensWarm-upPush Press (3×3)Metcon (No Measure)4 Rounds (not for time):
5 …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
30 Calorie Row
15 Wall BallFront Squa…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)20 lunges
20 air squats
50 mountain climbersP…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)6 Rounds of Rowling (7 Double Unders for each …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Butt Kicks
100ft Karaoke
Run 20…

Teens

Mountaineer CrossFit – TeensWarm-upSkill (Double-unders)Metcon (Time)3 rounds:
7 hang power clean…

Kids

Mountaineer CrossFit – KidsWarm-upSupermans (5-10 seconds)
Bear crawls
5 squatsStinkbug (Stink bu…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pull
10 Hang Power Sna…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 sit-ups
500m rowFront…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
15 Band Pull Aparts
50ft Lunge w/ twi…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
10 lunges
25 LB swingsMetcon (Time)3…

Teens

Mountaineer CrossFit – TeensWarm-upDeadlift (5×3)Metcon (Time)15-12-9
Deadlift
Pull-upsMetcon (AM…

Kids

Mountaineer CrossFit – KidsWarm-up3 Rounds:
2 forward rolls
10 yard single leg line hop
5 kip swi…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 250m (80%, 90%)
20 KB Swi…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 push ups
25 burpees
25 squatsPower Clean (…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 Rounds
50ft Punters Walk
10 Squat Jumps
100f…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 Rounds
10 Snatch High Pulls
10 Hang Power Sn…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 Calorie Row
20 KB Swings
100ft OH …

Teens

Mountaineer CrossFit – TeensWarm-upSplit Jerk (Heavy single)Metcon (Time)8 Rounds for time:
5 str…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Wall Ball Shots)Metcon (Time)5 Rounds for time:
5 Push-u…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Inch Worm
50ft Lunge w/ Twist
25…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 jumping jacks
100 mountain climbersStrict …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
30 Double Unders
Ru…

Teens

Mountaineer CrossFit – TeensWarm-upShoulder PressMetcon (AMRAP – Rounds and Reps)AMRAP in 12 minu…

Kids

Mountaineer CrossFit – KidsWarm-upShoulder PressMetcon (AMRAP – Rounds and Reps)AMRAP
6 shoulder …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 KB SDHP
50ft Bear Crawl
50ft Crab …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 kareokes
25 jumping jacks
25 situps
25 air…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Run 200m
50ft Punters Walk
100ft Kara…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 push ups
25 situps
25 airsquats
25 KB swin…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)CrossFit Tic Tac ToeNate (AMRAP – Rounds and R…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
Run 200m
20 Squats
10 Hang Power Clea…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50 Double Unders
10 Thrusters(Bar)Met…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 airsquats
Bend over and Stretch …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
200m Run
20 Wall Ball
10 BurpeesShoul…

Teens

Mountaineer CrossFit – TeensWarm-upDouble-Unders (8 minutes)Push Press (3×3) ()

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Pull-ups)Metcon (AMRAP – Rounds and Reps)AMRAP:
5 pull-u…

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Mountaineer CrossFit – BeginnersNO CLASSES ON TUESDAY. HAPPY 4th of July! You can attend any Wed …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
Row 500m
15 KB Swings
50 Double Under…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)8 Rounds of Rowling

***Each meter over = 2 Wa…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 Rounds
5 Hang Power Snatch
10 OHS
10 Squat J…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 PVC pass through
25 airsquats
15 duck walk…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100ft Karaoke
100ft High Knees
100ft …

Teens

Mountaineer CrossFit – TeensWarm-upPush Jerk (3×3)Metcon (Time)DT:
5 Rounds:
12 Deadlifts
9 Hang …

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Push Press)Metcon (Time)Terrible 20:
20 Box Jumps
20 KB …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50 Double Unders
10 to 30 Second Hand…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 airsquats
20 KB swingsMetcon (Tim…

Teens

Mountaineer CrossFit – TeensWarm-upSkill (Rope climbs)Thruster (3×3)Metcon (Time)21-15-9 Thruster…

Kids

Mountaineer CrossFit – KidsWarm-upSkill (Wall balls)Metcon (AMRAP – Rounds and Reps)AMRAP
5 wall …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Lunges
100ft OH KB Carry (L)
100ft…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)20 Pvc pipe pass throughs
20 PVC OHS
20 push …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 250m
10 Burpee Over Rower
15 KB S…

W.O.D

Mountaineer CrossFit – CrossFitWarm-upWarm-up (No Measure)Death by 10 Meters

12 rounds (10m turn…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 Rounds
5 Hang Power Clean @50%
10 KB SDH…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 KB
25 push ups
20 runHang Clean (1 RM)DT (…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 (5ea) Turkish Getups
100ft OH KB C…

Teens

Mountaineer CrossFit – TeensWarm-upSkill (Front squat)Metcon (AMRAP – Rounds and Reps)AMRAP in 12…

Kids

Mountaineer CrossFit – KidsWarm-up3 rounds:
Bear crawls
Crab walks
10 Boot strapsSkill (Squat)Met…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
100ft Karaoke
15 KB Swings
45 second …

Teens

Mountaineer CrossFit – TeensWarm-up2 Rounds:
Punter’s walk
Bear Crawls
10 boot strapsSkill (Back …

Kids

Mountaineer CrossFit – KidsWarm-up2 rounds:
200m run
Bear crawls
10 boot strapsSkill (Goblet squa…

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Mountaineer CrossFit – BeginnersFront Squat (3×5@75%)Warm-up (No Measure)200M Run
25 airsquat…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure) 2 Rounds
Row 400m (85%, 90%)
50ft Pun…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)15 burpees
15 airsquats
15 pushups
15 situpsT…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Crab Walk
20 (10ea) Single Leg G…

W.O.D

Mountaineer CrossFit – CrossFitMetcon (Time)Partner WOD

3 Rounds for time of:
Run 400m w/ 45lb/2…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
15 Ring Rows
50ft…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)5 min DU practice
20 pushups500m Row (Time)Ma…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50 Double Unders
50 Situps
20 Push-up…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 PVC Pass Throughs
10 Behind Neck S…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
10 Burpee over Rower
20 KB S…

Teens

Mountaineer CrossFit – TeensWarm-Up (No Measure)Skill (pistols)Metcon (AMRAP – Rounds and Reps)AM…

Kids

Mountaineer CrossFit – KidsWarm Up (No Measure)Agility drills at a moderate pace: High Knees Run,…

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Mountaineer CrossFit – BeginnersRope Climb (5×3)Metcon (Time)12-15-9
Deadlifts 185/155
Burpees ov…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
30 push ups
30 situpsShoulder Press …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Crab Walk
15 PVC Pass Throughs
1…

W.O.D

Mountaineer CrossFit – CrossFitMetcon (Time)Partner WOD

For time:
Run 1000m
400m OH Carry 53/35

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
20 Calorie Row
20 Wall Ball
20 Situps…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)150 mountain climbersMetcon (Time)3 rounds:
4…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
100ft Bear Crawl
20 Band Pull Aparts

Teens

Mountaineer CrossFit – TeensWarm-up2 Rounds:
Punter’s walk
Bear crawls
10 air squatsSkill develop…

Kids

Mountaineer CrossFit – KidsWarm-upRelaySkill developmentGoblet squatMetcon6 Rounds:
1 minute:
7 G…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 (5ea) Turkish Getups
50ft Inch Wor…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Punters Walk
50ft Crab Walk
15 T…

Teens

Mountaineer CrossFit – TeensWarm-up3 Rounds:
Run 200m
Punter’s walk
Crab walkSkill developmentBac…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
50 DU or 100 single
15 box dips…

Kids Wod

Mountaineer CrossFit – KidsWarm-up2 Rounds:
Run 200m
20 lunges
Inch worms
Crab walksSkill develop…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
250m Row
12 Burpee Over Rower
15 KB S…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)400m run
25 pushups
15 burpeesHang Power Clea…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)7 Rounds

Rowling

(+ score over in Burpees)Me…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Punters Walk
50ft Crab Walk
20 B…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Jog 400, THEN, 2x through of:
10 Super Slow Air S…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 Goblet Squats
1 minute Plank Hold

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 airsquats
25 push-ups
50 singlesFront Squa…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Relays (Kids pick the movements)Hang Power Clean (…

W.O.D

Mountaineer CrossFit – CrossFitTed (Time)”Ted”

6 Rounds
11 HSPU
10 Toes to Bar
6 Squat Clean 155…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Mixed Tabata of: Jumping Jacks, Mountain Climbers…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)100 mountain climbers
25 air squats
25 sit-up…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pull
10 Snatch Grip Be…

W.O.D

Mountaineer CrossFit – CrossFitMurph (Time)For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air…

W.O.D

Announcements***ATTENTION: This is the schedule for Monday, May 29:

Monday, May 29: We will do t…

W.O.D

Announcements***ATTENTION: This is the schedule for Monday, May 29:

Monday, May 29: We will do t…

W.O.D

Announcements***ATTENTION: This is the schedule for Friday, May 26 – Monday, May 29:

Friday, May…

Teens WOD

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

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Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

W.O.D

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

W.O.D

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

Kids WOD

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

Teens WOD

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

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Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

W.O.D

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

Kids WOD

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

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Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

W.O.D

Announcements***ATTENTION: This is the schedule for Wednesday, May 24 – Saturday, May 27:

Wednes…

W.O.D

Mountaineer CrossFit – CrossFitMoore (AMRAP – Rounds and Reps)20-Minute AMRAP of:
1 Rope Climb, 1…

W.O.D

AnnouncementsSaturday, May 20: 10:30am at Mylan Park
Mountaineer CrossFit – CrossFitWarm-up (No M…

W.O.D

Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

Teens WOD

Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

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Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

Kids WOD

Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

W.O.D

Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

Teens WOD

Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

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Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

W.O.D

Announcements***ATTENTION: This is the class schedule for the remainder of this week (May 17-20)!…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Head, Shoulders, Knees, ToesDeadlift (Focus: Hips …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 jumping jacks
20 PVC pipe pass throughs
20…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Run 200m
20 KB Swings
20 SquatsMetcon…

W.O.D

Mountaineer CrossFit – CrossFitMaupin (Time)4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
20 Jumping Lunges
50ft Bear CrawlFron…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 (5ea) Turkish Getups
50ft KB OH Ca…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Soccer Ball Tosses:

While side shuffling down an…

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Mountaineer CrossFit – BeginnersCLASS AT MP 7PMCfb: Warm-up (No Measure)30 air squats
500m rowMet…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Calorie Row
15 Tuck Jumps
50 Situp…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Mixed Tabata (Kids pick the two movements)Deadlift…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Inch Worm
12 (…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Mixed Tabata (Teen’s Choice)Hang Power Clean (Rev…

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Mountaineer CrossFit – BeginnersCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Lunge
50 Double Unders/100 Singl…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Alternating Tabata of:
Bear Crawls and Air SquatsD…

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Mountaineer CrossFit – BeginnersAs of right now class will be at MP at 7PM on Thursday.Warm-up (N…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Punters Walk
50ft High Knees
50f…

W.O.D

Announcements***Saturday class is at Mylan Park (10:30am)***Mountaineer CrossFit – CrossFitWarm-u…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)”Switch”
High Knee Pulls -> Quad Stretch W/Reach

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)2 rounds
25 air squats
10 lunges
25 sit-ups1 …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Jumping Lunges
50 Double UndersMet…

W.O.D

Mountaineer CrossFit – CompetitionMetcon (5 Rounds for time)Run 5 x 800m

Rest 1:1

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 KB Swings
100m OH KB Carry (left)

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)3 Round Relay of:
Forward Roll -> Lunge Walk -> Hi…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)3 Rounds of:
Row 250m
5 Bootstraps
5 Thoracic T -…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
10 (5 Ea) Turkish Getups (SLOW AND CO…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)150 mountain climbersMetcon (AMRAP – Rounds a…

Kids WOD

Mountaineer CrossFit – KidsThe month of May is all about the deadlift, a.k.a. how to properly pic…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Scap Pull-ups
10 Ring Rows 3 secon…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)5 min DU practiceBack Squat (3X5@75% 1RM)…

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Mountaineer CrossFit – Beginners

W.O.D

Mountaineer CrossFit – CrossFitMetcon (No Measure)20 minutes

Kipping Technique PracticeJared (Ti…

W.O.D

Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CrossFitWarm-u…

Teens WOD

Announcements***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downt…

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Announcements***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downt…

W.O.D

Announcements***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downt…

W.O.D

Announcements***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downt…

Kids WOD

Announcements***Davis and Hali’s last day at MCF is Friday, April 28th. They will be at the Downt…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Obstacle Course:
Forward Roll -> Zig Zag Through …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
250m Row (increase speed on 2nd round…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
20 push ups
200m RunMetc…

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Mountaineer CrossFit – BeginnersIF YOU COMPETED SATURDAY PLEASE DO NOT WOD TODAY. GIVE YOUR BODY …

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Four Station RelayCartwheel (Focus: Cartwheel Down…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
10 PVC Pass Thrus
10 Snatch Pulls (el…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Bear Crawl
50ft Walk on Toes
50f…

W.O.D

Announcements***Saturday class is at Mylan (10:30am)***Mountaineer CrossFit – CrossFitWarm-up (No…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)3 Rounds:
30 Double Unders
10 Down Dog Toe Touche…

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Mountaineer CrossFit – Beginners1000m Row (Time)Max Effort 1000m RowFront Squat (1RM)J.T. (Time)2…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
Run 200m
15 Burpees
50 Double Unders8…

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Mountaineer CrossFit – Beginners1000m Row (Time)Max Effort 1000m RowFront Squat (1RM)

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Wall Ball
20 Lunges
20 Calorie Row…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Relay of:
Forward Roll -> Bear Crawl -> High Knee …

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)2 Rounds of:
5 Reverse Shrugs on the Pull Up Bar

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 squats
25 push ups
25 situps
25 mountain c…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 Rounds
50ft Punter Walk
50ft High Knee
50ft …

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)3 rounds of:
20 second Jump Rope
20 second T Push …

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m row
25 push ups
25 squatsThe Seven (Tim…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)12 minutes to complete
3 rounds
50ft Punters W…

W.O.D

Mountaineer CrossFit – CrossFitDeadlift (1 RM)Whitten (Time)5 Rounds for time:
22 Kettlebell swin…

W.O.D

Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CrossFitWarm-u…

Teens wOD

Mountaineer CrossFit – TeensWarm-up (No Measure)3 rounds of:
Jog 200m
OH Plate Carry Down and Bac…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 rounds
Run 200m (faster each round)
30 Mount…

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Mountaineer CrossFit – BeginnersTabata PlanksPlank (Hands) Plank (Forearms) Side Plank Left …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)In 12 minutes
3 Rounds
15 Cal Row
15 Squats (e…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Simon SaysRoll (Focus: Rock and Roll Ups)Start on …

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)3 Rounds of: Side Shuffle Left -> Backpedal -> Si…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
25 push ups
50 jumping jacksMet…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 Rounds
15 Tuck Jumps
30 Horizontal Line Hops…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Four Station Relay (Kids pick the stations)Handsta…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
20 shoulder to overhead …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)12 minutes to complete
3 Rounds
10 PVC Pass Th…

W.O.D

Mountaineer CrossFit – CrossFitClean and Jerk (2 reps starting @70%)20 E2MOM

Increase weight…

W.O.D

Announcements***Saturday class is at Mylan Park (10:30am)***Mountaineer CrossFit – CrossFitWarm-u…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)5 Frames of RowlingKettlebell SwingsMetcon (Time)…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)15 burpees
30 air squatsPower Clean (3×5@75&#…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Lunge and twist
20 KB Swings
50ft …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)20 Turkish GetupsMetcon (Time)For time:
Run 80…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)”Switch”
1. Bear Crawl -> Crab Walk
2. High Knee S…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)2x through: Inchworm cone to cone -> High Knee Pu…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 jumping jacks
25 airs…

W.O.D

Mountaineer CrossFit – CompetitionSplit Jerk (3×1@80%,3×1@85%)Behind the Neck Shoulder Pr…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Bear Crawl
50ft Broad Jump
50ft …

Kids WOD

Mountaineer CrossFit – KidsFor April we will be focusing on tumbling. Basic skills of gymnastics …

W.O.D

Mountaineer CrossFit – CompetitionSnatch (7×3@80%)Clean and Jerk (2×1+3, 2×2+2, 2×3+1, 2×4@80…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)10 minutes
Technique Work on 3 Position Snatch…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 PVC airsquatsOverhead Squat (5×5 …

W.O.D

Mountaineer CrossFit – CrossFitClean (7×2@80%)Every 90 secondsSplit Jerk (7×2@80%)Every 9…

W.O.D

Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CompetitionMet…

W.O.D

Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CrossFitWarm-u…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)3x: 7 Plank Ups -> 7 Squats -> 7 KB Swings -> 7 T…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m rowDeadlift (3×5@75%)Donny (Time)21…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000mMetcon (AMRAP – Rounds and Reps)Compl…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
3 Wall Climbs
50 Situps
15 KB SDHPOve…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)”Simon Says”: A circle of cones will be in the mid…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 KB
25 push upsBench P…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50′ Bear Crawl
50′ High Knees
50′ But…

Teens Open WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Row 500m/Jog 400m

THEN

2 Rounds of:
5 Inchworms…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Relay of: Forward Roll -> Roving Plank -> Crab Wal…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 airsquats
15 thrusters with PVC pipe
50 si…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000mMetcon (AMRAP – Rounds and Reps)Compl…

W.O.D

Mountaineer CrossFit – CrossFitMetcon (Time)For time:
Run 800m
40 Wall Ball 20lbs/14lbs
30 Burpee…

W.O.D

Announcements***This Saturday only (March 25), class will be at 9:30am (Mylan Park). We will retu…

Teens WOD

Announcements***Classes will only be at Mylan Park on Friday, March 24th! Class times are as foll…

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Announcements***Classes will only be at Mylan Park on Friday, March 24th! Class times are as foll…

W.O.D

Announcements***Classes will only be at Mylan Park on Friday, March 24th! Class times are as foll…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
25 KB Swings
25 Wall BallPush Press (…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Obstacle Course: Speed Ladder -> Roll -> Zig Zag T…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Jog 800mHang Clean + Push Jerk (Practice)We will …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50 Sit-ups
50 Mountain ClimbersMetcon…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 jumping jacks
25 mountain climbersRope Cli…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Follow the LeaderShoulder Press (Focus: Plank Obst…

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Mountaineer CrossFit – BeginnersCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)13-Minute …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
15 Burpees
100ft Bear CrawlCindy (AMR…

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Mountaineer CrossFit – CrossFitRest Day

W.O.D

Mountaineer CrossFit – CrossFitSplit Jerk (7×1@90%)Metcon (Time)Complete 5 Rounds for time of…

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Mountaineer CrossFit – CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)13-Minute AMRAP:
5…

Teens WOD

Announcements***All classes will be at Cheat Lake on Friday, March 17th. Class times are as follo…

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Announcements***All classes will be at Cheat Lake on Friday, March 17th. Class times are as follo…

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Announcements***All classes will be at Cheat Lake on Friday, March 17th. Class times are as follo…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)150 Mountain Climbers
50 Sit-ups2k Row (Time)M…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Four Station Rotation (:20 seconds at each, then r…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Stick GameWall-Ball (Review)Metcon (AMRAP – Round…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)20 Turkish GetupsBack Squat (5×3@80%)Metco…

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Mountaineer CrossFit – BeginnersCLASS AT CL ONLYWarm-up (No Measure)15 burpees
25 air squats
25 K…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Relay of: Log roll -> Bear crawl cone to cone -> B…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000mPush Press (5×2@85%)Metcon (AMRAP…

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Mountaineer CrossFit – BeginnersCLASS WILL ONLY BE AT CL TONIGHT 7PMWarm-up (No Measure)1000m row…

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Mountaineer CrossFit – CrossFitFront Squat (5×1@90%)Metcon (AMRAP – Rounds and Reps)Partner W…

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Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CrossFitCrossF…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)Junkyard Dog Warm Up
1) Hop Over your partners ar…

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Mountaineer CrossFit – BeginnersCLASS AT CL ONLY 7 PMWarm-up (No Measure)500m rowPush Press (5×3@…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50 Mountain Climbers
25 SquatsMetcon …

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)3 Rounds of
1 Roll -> 5 Push ups -> 10 Line Hops (…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
15 Burpees
30 KB SwingsShoulder Press…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)As many rounds as possible at a warm-up pace of: …

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Mountaineer CrossFit – BeginnersCLASS AT CL ONLY AT 7PM.Warm-up (No Measure)1000m row
15 burpeesS…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)150 Mountain ClimbersMetcon (AMRAP – Reps)Comp…

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Mountaineer CrossFit – BeginnersDue to lack of Dumb bells at CL, if you wish to do as written you…

Kids WOD

Mountaineer CrossFit – KidsThe focus for March is Pressing. We will work on creating a rigid bell…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)30 Turkish GetupsClean and Jerk (5×1@80%)J…

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Mountaineer CrossFit – CrossFitMetcon (AMRAP – Reps)Complete as many reps as possible in 20 minut…

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Announcements****Saturday class is at Mylan Park (10:30am)****Mountaineer CrossFit – CrossFitCros…

Teens Heavy Day

Announcements****All Classes (5:30 and 8:30 am; 4-5-6pm) are at Mylan Park again this Friday! No…

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Announcements****All Classes (5:30 and 8:30 am; 4-5-6pm) are at Mylan Park again this Friday! No…

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Announcements****All Classes (5:30 and 8:30 am; 4-5-6pm) are at Mylan Park again this Friday! No…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)20 Turkish GetupsPower Clean (5×1@75%)Metc…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Relay of: Forward rolls -> Lunge walk cone to cone…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)20 Lunges (10 each)
Bottom of Squat Hold (60 seco…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
25 PVC pipe pass throughs
25 si…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
20 KB Swings
50 SitupsPush Press (5×1…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Tag VariationWall-Ball (Practice)Metcon (Time)AMRA…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000m
50 SitupsBack Squat (5×2@85%)Met…

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Mountaineer CrossFit – BeginnersIf you want to do the WOD as written you will need to go to MP du…

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Mountaineer CrossFit – CrossFitDaniel (Time)For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#

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Mountaineer CrossFit – CrossFitCrossFit Games Open 17.1 (Time)For time:
10 snatches
15 burpee box…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)20 Turkish GetupsDeadlift (5×2@80%)Metcon …

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Mountaineer CrossFit – BeginnersClass is at CL AT 7PMWarm-up (No Measure)25 air squats
25 sit-ups…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)3 rounds:
Row 200m -> Bear Crawl (4 mats) -> Lung…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)150 Mountain Climbers
Row 30 CaloriesMetcon (T…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Alternating tabata of: Burpees and T-PlankFront Sq…

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Announcements***For the CrossFit Open this year, we will have the Friday evening classes at ONE G…

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Announcements***For the CrossFit Open this year, we will have the Friday evening classes at ONE G…

Teens WOD

Announcements***For the CrossFit Open this year, we will have the Friday evening classes at ONE G…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)Shuttle runs: Travel 5yds down and back, then 10yd…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 push ups
200m runBox …

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000mPush Press (5×1@90%)The Chief (AM…

W.O.D

Mountaineer CrossFit – CrossFitMetcon (Time)Complete 5 Rounds for time of:
Run 400m
15 Hang Power…

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Announcements***Saturday class is at Mylan Park (10:30)***Mountaineer CrossFit – CrossFitWarm-up …

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
20 Wall Ball
50 Situps5k Row (Time)Ma…

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Mountaineer CrossFit – BeginnersCLASS AT MP AT 7PMWarm-up (No Measure)150 mountain climbersBack S…

Teens WOD

Mountaineer CrossFit – TeensRowling (Time)Row + Bowling Mini Competition

The objective is to row…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)150 Mountain ClimbersPush Press (5×2@85%)M…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)“Keba Says”: A circle of cones will be set up in t…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000mCrossFit Games Open 15.3 (AMRAP – Rep…

Teens WOD

Mountaineer CrossFit – TeensWarm-up (No Measure)2 Rounds:
10 PVC Good Mornings (3 Points of Conta…

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Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
15 burpeesCrossFit Games Open 11.2 (…

Kids WOD

Mountaineer CrossFit – KidsWarm-up (No Measure)3 Round Mixed Tabata of:
Deadlifts
S2S Hops
Push U…

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Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Bear Crawl
50ft Crab Walk
50 Dou…

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Mountaineer CrossFit – BeginnersCLASS AT CL ONLY 7PM
NO CLASS AT MPWarm-up (No Measure)500m row
2…

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Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CrossFitWarm-u…

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Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CrossFitShould…

W.O.D

Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
20 KB Swings
50 Double UndersAngie (T…

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Mountaineer CrossFit – BeginnersClass at 7pm CLWarm-up (No Measure)15 burpees
25 squats
50 jumpin…