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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 Calories on …
W.O.D
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
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
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 Calories on …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …
Deload
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …
Deload
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …
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
20 Calories on …
Deload
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 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 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 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 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 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 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 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 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 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 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 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)20 Calories on any machi…
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 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 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 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 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 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 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 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 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 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 Calories on …
W.O.D
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
20 Calories on …
W.O.D – Deload Week
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …
W.O.D – Deload Week
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …
W.O.D – Deload Week
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …
W.O.D – Deload Week
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calories on …
W.O.D – Deload Week
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 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
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 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
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 Calories on …
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 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
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 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 Calories on …
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 Calories on …
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 Calories on …
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 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 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…
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 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…
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 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
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
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
…
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
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
…
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 Calorie Row
…
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
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Burpees
10 S…
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 500m
50ft C…
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
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 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…
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
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
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 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
…
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
: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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 (ea) Single …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
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
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
…
W.O.D
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
…
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
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 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 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…
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 S…
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
20 Pushups
20 K…
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 Goblet Squat…
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
50 Double Under…
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 500m
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
50 Double Under…
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
Run 200m
20 Pus…
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
20 Air Squats
2…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Lateral Line…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Run 5k*
*Every 3 minutes compl…
Cfb
Mountaineer CrossFit – BeginnersSee regular class programming for home WOD
Plank 120 secView Publ…
Cfb
Mountaineer CrossFit – BeginnersPlease follow the regular class home wod
Plank 90 secView Public …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calorie…
Plank Challenge Day 15
Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)90 sec
Cfb
Mountaineer CrossFit – BeginnersPlank Challenge 60 secView Public WhiteboardWarm-up (No Measure)H…
Plank Challenge
Mountaineer CrossFit – Plank ChallengeView Public WhiteboardPlank (Time)Day 10-60 sec
Cfb
Mountaineer CrossFit – BeginnersDay 8 plank challenge 60 secView Public WhiteboardWarm-up (No Mea…
Cfb Plank challenge
Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (No Measure)Rest day
Cfb plank Challenge
Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 5 40 sec
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Side kicks x10 each leg…
Cfb Plank Challenge
Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 4 – 30 seconds
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
50…
Cfb plank challenge
Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)Day 2
20 sec
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 OHS with PVC pipe
25…
Cfb Plank Challenge
Mountaineer CrossFit – Plank ChallengeView Public WhiteboardMetcon (Time)The 30 Day Plank Challen…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 situps
25 KB swings
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Metcon (5 R…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
20 push ups
2…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m runMetcon (AMRAP …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)150 mountain climbersCf…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 lunges
25 air squats…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 air squats
25 pushup…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardBench Press (5×3@80)Metcon (Time)3 rounds:
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 airsquats
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches (co…
Cfb
Mountaineer CrossFit – BeginnersView Public Whiteboard1000m Row (Time)Max Effort 1000m RowMetcon …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 pushupsPus…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardMetcon (AMRAP – Reps)3 rounds EMOM with 1 m…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowBack Squat (5x…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)CFB
2 rounds
100 jump r…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)CFB
50 jumping jacks
20…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 airsquats
30 pushups…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)3 rounds:
15 pushups
20…
Cfb
Mountaineer CrossFit – BeginnersScale 10 minView Public WhiteboardWarm-up (No Measure)1000m rowCi…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)150 mountain climbers
1…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100m row x8 with 20 sec…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
2…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 jumping ja…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 push ups
40 airsquat…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
30 airsquat
20…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 V-…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calorie…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 Karaokes
25 mountain…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
50…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
40 airsquats
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 pushupsPus…
Cf
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
Hamstring str…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 push ups
100 singles…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Walking Lu…
Cfb
Mountaineer CrossFit – BeginnersReminder class is at 6pmView Public WhiteboardWarm-up (No Measure…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
30 airsquatsM…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 pushups
25…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowPush Press (5x…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches
15 …
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
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
15…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
30 airsquats
2…
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
30 Double Under…
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches x 1…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Burpees
50ft…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 cal assualt bike
25 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
15 KB …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 jump rope
25 airsqu…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 sit-ups
30 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 V-u…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 sit-ups
30 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)3 min hamstring stretch…
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
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)200m run
25 jumping jac…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)200m run
25 air squats
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 situps
30 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
:30 Pl…
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
12 Wall Ball
10…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardMetcon (Time)3 rounds:
10m ski erg
12 pull …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
59 mountain cl…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
1…
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 WhiteboardCrossfit Games Open 20.1 (Ages 16-54) (Time)…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
H…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
15 wallball c…
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
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 Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 air squats to wall b…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push ups
20…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft W…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 burpees
25 airsquats…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
:30 Fl…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft C…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 sit-ups
25 …
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
20 Calorie Row
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
:30 Ho…
Crb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Metcon (AMRAP – Reps)Ma…
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
Run 200m
20 Jum…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push upsHan…
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 250m
20 Pus…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 pushups
25 goblet sq…
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
Run 200m
50ft L…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft P…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft L…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
50 mou…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
20 Air…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC Pipe thrusters
1…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 V-u…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push ups
25…
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
50ft C…
W.O
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Jum…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 burpees
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
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 sit-ups
10 …
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
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2min Hamstring stretche…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft I…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Lunge
50ft…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push ups
25…
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
50ft C…
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
Run 200m
50ft C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push ups
25…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
100ft Bear Craw…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardMetcon (AMRAP – Reps)2 min Jump rope or DU7…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 V-u…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 sit-ups
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
:30 Si…
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 V-ups
20 Jum…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50ft C…
Cfb
Mountaineer CrossFit – BeginnersHAPPY 50th Birthday Lisa! Your not getting older your only getti…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB SDHP
10 (…
Cfb
Mountaineer CrossFit – BeginnersTUESDAY CLASS WILL BE AT 6PMView Public WhiteboardMetcon (AMRAP -…
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 500m
50ft C…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 push ups
15…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft C…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 burpees
30 sec hamst…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
:30 Ho…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)409m Run or walk
25 air…
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
Run 200m
50ft L…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches
Run…
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 KB SDHP
20 S…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardRope Climb (Modified rope climb 5×5)Metcon …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
20 sit-ups
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
Run 200m
20 V-u…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
Cfb
Mountaineer CrossFit – BeginnersView Public Whiteboard500m Row (Time)Max Effort 500m RowHelen (Ti…
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
Run 200m
:30 Si…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public Whiteboard500m Row (Time)Max Effort 500m RowHelen (Ti…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 air squats
20 sit-up…
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 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowMetcon (AMRAP …
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 burpees
25 air squat…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
10 PVC…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 push ups
500m row
20…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Pul…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 Tur…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 air squats to WB
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
20 Wall Ball
20…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
15 bur…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 KB …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 jumping jacks
Runner…
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
Run 200m
20 V-u…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardMetcon (AMRAP – Rounds and Reps)50 mountain…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft W…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 lunges
200m Run
25 p…
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
:30 Si…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Moutain Clim…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 lunges
200m Run
25 p…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardDeadlift (3×8@65%)Metcon (3 Rounds for r…
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
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m run/walk
25 pushup…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 sit-ups
50 mountain …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
:3…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches x 1…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 Ban…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardDeadlift (4×8@60%)Metcon (AMRAP – Reps)1…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Double Under…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches
500…
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
Run 200m
50ft L…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m walk/Run
50 jumpin…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 Wal…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
R…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
Ro…
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)Run 200m
:30 Hollow Hold…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 min jump rope
25 airs…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Band Pull Ap…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
25 push up…
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
Run 200m
20 V-u…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Lunge
:30 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 sit-ups
500m row
10 …
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
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowMetcon (AMRAP …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersMemorial Day Murph at 10am!View Public WhiteboardWarm-up (No Meas…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
(Rd 1 w/o vest …
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
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 burpees
25 air squat…
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
50 Double Under…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretchesx10
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds
20 KB swings
1…
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
Row 250m
:45 Pl…
Cf
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 push ups
25 sit ups
…
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 PVC pass through
20 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Row 1000m
25 airsquats
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardDeadlift (3×1@95%)Metcon (Time)3 Rounds
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowOverhead Squat…
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
:3…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)200 run
25 airsquats
25…
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20push ups
25 air squat…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardOverhead Squat (5×2@80%)Nancy (Time)5 Ro…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Lunge
:30 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
50 mountai…
W.O
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Split jerk )Metcon (No Measure)3 rounds-
…
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 Band Pull Ap…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 sit-ups
25 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Medball clean)Metcon (No Measure)9 AMRAP
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardFront Squat (5×2@85%)Every 2 minutesHele…
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Toes to bar/ beat swings )Metcon (No Meas…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 jump rope
20 sit-up…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Thrusters)Metcon (No Measure)21-15-9
DB p…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
:30 Ho…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)200m Run
20 push ups
50…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
10…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push press)Metcon (No Measure)15 EMOM
1- …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)200m Run
25 sit-ups
25 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
:30 Ho…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
20 push up…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (SDHP)Metcon (No Measure)15AMRAP
200m run
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)3 Rounds
Run 800m
15 Deadlift 2…
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 Sit…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardCfb: Metcon (Time)4 rounds:
20 KB swings
25…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Wall walks)Metcon (No Measure)12 EMOM
1- …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
30 Dou…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 air squats
25 push u…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardBox dips (8×3)Tricep Box dips (you can make…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Goblet squats )Bring Sally Up, Bring Sall…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 AMRAP
Run…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Flutter Kic…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches
2 r…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Shoulder press)Metcon (No Measure)5 round…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50ft L…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)10 burpees
10 lunges
20…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50ft C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardTabata Something Else (AMRAP – Reps)Complet…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (deadlift)Metcon (No Measure)21-15-9
Deadl…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardBack Squat (5×5@70%)Metcon (Time)3 Round…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 air squats
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Double Unders)Or more efficient single un…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
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
…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Thruster )Crossfit Games Open 19.5 Master…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardCrossfit Games Open 19.5 Masters Scaled (55…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
15 KB …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCrossfit Games Open 19.5 (Ages 16-54) (Time)…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 Sin…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Overhead squat )CrossFit Games Open 19.4 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 push ups
15 burpees
…
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 500m
15 V-u…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCrossFit Games Open 19.4 (Ages 16-54) (AMRAP…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Kipping )Metcon (No Measure)15 AMRAP
400m…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 row
15 burpeesMetcon…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Burpees
:30 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m Run
15 push-ups
25…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardCrossfit Games Open 19.3 Masters Scaled (55+) (A…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardCrossfit Games Open 19.3 Masters Scaled (55…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCindy (AMRAP – Rounds and Reps)20-Minute AMR…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCrossfit Games Open 19.3 (Ages 16-54) (AMRAP…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Wall walks)Metcon (No Measure)15 EMOM
Be…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
50 mou…
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
10 hamstring …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50ft W…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardCrossfit Games Open 19.2 Masters Scaled (55+) (A…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardCrossfit Games Open 19.2 Masters Scaled (55…
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)3 Position Snatch Warmup…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCrossfit Games Open 19.2 (Ages 16-54) (AMRAP…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
15 sit…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Med ball clean and jerk)Metcon (No Measur…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)8 shuttle runs
20 jump …
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
3…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 KB Swings
20…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (The Open)What the open is, and how to “ga…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 Ho…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCrossfit Games Open 19.1 (Ages 16-54) (AMRAP…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Turkish Getups )Metcon (No Measure)4-3-2-…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
15 KB swin…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
15 KB …
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Turkish Getups )Metcon (No Measure)4-3-2-…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
2…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 V-ups
15 KB …
Cfb
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
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardKalsu (Time)For Time:
100 Thrusters, 135# / …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
250m Row
50ft C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowDeck of cards …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (KB swing )Metcon (No Measure)12 AMRAP
10 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Single Under…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
20 KB swings
8…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 BurpeesDips…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (DB Thruster)Metcon (No Measure)40-25-10
A…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (7 Rounds for reps)7 Rounds
3 AMRAP
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches
100…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Air squat)Use “Sally” to help reinforce a…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Pass Thr…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
25 pus…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersClass at CL Tonight.View Public WhiteboardWarm-up (No Measure)100…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Dumbbell snatch )Metcon (No Measure)12 AM…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 Mon…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (5 Rounds for reps)5 Rounds
5 AMRAP
…
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…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Wallballs )Metcon (No Measure)21-15-9
DB …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats
…
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
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
1…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Kipping)Metcon (No Measure)10-9-8-7-6-5-4…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
1…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (7 Rounds for reps)7 Rounds
3 AMRAP
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cf
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats 15 sec pau…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Lunges )Walking and/or jumpingMetcon (No …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Monster Walk…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
20 KB …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
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 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (7 Rounds for reps)7 Rounds
3 AMRAP
…
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
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
15 push ups
1…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Overhead Squat)Metcon (No Measure)4 round…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)150 mountain climbersDi…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Forward Leg…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push Jerk)Metcon (No Measure)3 rounds for…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain cli…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100m row x8 with 20 sec…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Handstand H…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 airsquats
2…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
W.O.D
Mountaineer CrossFit – Nutrition ChallengeView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
W.O.D
Mountaineer CrossFit – CrossFitView Public Whiteboard”Tom Ford” (Time)For time:
Run 400m
10 Roun…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 C…
W.O.D
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)…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardBench Press (1 RM)15 minutesHandstand Walk (…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…
W.O.D
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 (…
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
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquatsC…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 Karaokes
25 mountain…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push Press)Metcon (No Measure)3 rounds
21…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMountaineer CrossFit 12 Days of Christmas WO…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
25 airsquats
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
:30 Fl…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 DU or 90 singles
25 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 DU or 90 singles
25 …
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardButterfly Pullups (15 Minute Skill Work)If y…
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
50ft Inch Worm
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
Hamstring str…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 KB
15 burpees
15 air…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50ft C…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
W.O.D
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
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardHang Snatch + Snatch + 2 OHS (5×1)Front Squa…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Partner WOD
500ft Bear Crawl (…
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
50ft Crab Walk
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowPush Jerk (5×3…
Cfb
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 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)10 Turkish getups
25 pu…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 min row
Or JUMP ROPE …
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Rope Climbs)Metcon (No Measure)10 AMRAP
3…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowBack Squat (5x…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersDue to the thanksgiving holiday, class will be on Monday and Tues…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Partner WOD
400 Double Unders
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 sit-ups
20 …
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Monster Walk…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)6 shuttle runs
50 jumpi…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Banded Good …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 burpees
25 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 Ban…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Kip Swings )Metcon (No Measure)12 EMOM (:…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardButterfly Pullups (15 Minutes Skill Work )Ha…
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 Mountain Cli…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Push press)Metcon (No Measure)10 AMRAP
2,…
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 250m
15 V-u…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
30 air squats
…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardButterfly Pullups (15 minutes Skill work)Wor…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
Ro…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Karaokes length of box …
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Handstand H…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 burpees
30 airsquats…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
20 KB Swings
2…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Partner WOD
20 AMRAP
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowRope Climb (5x…
W.O.D
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 …
W.O.D
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 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowMetcon (Time)7…
W.O.D
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-
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardHandstand Walk (Max Distance)Elizabeth (Time…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
50 mou…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Wall Ball
15…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
15 wallball c…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 KB …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 burpees
20 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMcGhee (AMRAP – Rounds and Reps)30-Minute AM…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…
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
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m run
25 air squats
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft B…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 PVC…
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
Run 200m
10 Tur…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
10 Sin…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
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…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWeighted Pull-ups (1 RM)100 Pullups (Time)5k…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft C…
W.O.D
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…
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 Mountain Cli…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 Karaokes
25 air squa…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardDT (Time)5 Rounds for time:
12 Deadlifts, 15…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
2…
W.O.D
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:…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
25 Dou…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Coaches choice500m Row …
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Abmat volleyballRope Cl…
W.O.D
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 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)20 AMRAP
Run 1 Mile
The…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
50…
Cfb
Mountaineer CrossFit – BeginnersREMINDER:
CLASS IS AT CHEAT LAKEView Public WhiteboardWarm-up (No…
W.O.D
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…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
25 push up…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
15 V-U…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Hold…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Run 400m
8 Wall Climb…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250
10 Turk…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
25 situps
25 p…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
:30 Ho…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCoffland (Time)Hang from a pull-up bar for 6…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Band Pull Ap…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…
W.O.D
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 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 Bur…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)PVC game
15 burpeesMetc…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
teens
Mountaineer CrossFit – TeensView Public WhiteboardShoulder Press (4×6)add 5lbs from last time if …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats to ball
50…
W.O.D
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 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft P…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
15 pu…
W.O.D
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…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)10 push ups
50 mountain…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardStrict Handstand PushupsMax strict HSPUs or sca…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Group medball pass
500…
C. F. Kids
Mountaineer CrossFit – KidsView Public WhiteboardSkill (Rowing)Metcon (10 Rounds for reps)10 EMOM…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardHolleyman (Time)30 Rounds for time of:
5 Wal…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Ab Mat volleyballMetcon…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardPistols15 minutes skill workMetcon (Time)3 roun…
W.O.D
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!…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Rock…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Row 1000m
30 KB Snatc…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
200m walk/Run…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 Squats
:30 S…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardPull-upsSkillworkMetcon (AMRAP – Rounds and Rep…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W. O. D.
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up2 rounds:
Row 250m
Crabwalk 50ft
10 V-Ups…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
200m run
25 a…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Partner WOD
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
50ft P…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
Hamstring stre…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 Calorie Row
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 15 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)200m Run
10 KB
50 Mount…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 burpees
15 situps
50…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Band Pull Ap…
W.O.D
Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…
W.O.D
Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…
Cfb
Announcements***Saturday class is at 9:00am at Cheat Lake. There will be no weightlifting class o…
W.O.D
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…
W.O.D
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…
Cfb
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m Run
15 burpees
20 …
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)3 Rounds
200m Single Arm Farmer…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m Run
25 airsquats t…
W.O.D
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…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Pass Thr…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Run 800m
50 Pullups
R…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Bear Crawl…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)10 hamstring stretches
…
W.O.D
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 …
W.O.D
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 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 airsquats to WB
15 p…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
10…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
15 bur…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 AMRAP
Run…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
25…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
15 KB Swing
15…
W.O.D
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…
Cf b
Mountaineer CrossFit – BeginnersView Public Whiteboard ()Warm-up (No Measure)Hamstring stretches
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm
…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
100m row
2 Forward…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)For time:
Run 1 Mile
15 Burpee …
W.O.D
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…
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
10 Turkish Getu…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Mixed TabataSkill (Rope Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds PVC pipe game
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Forward Leg …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardBench Press (3 RM)**Use Close Grip**Metcon (…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Wall Ball
50…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)500m row
50 mountain cl…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Side Plank
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)400m walk/Run
50 jumpin…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Partner WOD
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
:30 Hollow Rock…
Cfb
Mountaineer CrossFit – BeginnersCLASS AT 7PMView Public WhiteboardWarm-up (No Measure)100 mountai…
W.O.D
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…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 Pushups
15 Airsquats…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardBlake (Time)4 Rounds for time of:
100′ Walki…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 Banded Good …
Cfb
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…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Hang Pow…
Cfb
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…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersClass will be at 6:30pmView Public WhiteboardWarm-up (No Measure)…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Jum…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Partner WOD
50 HSPU
4 Rope Cli…
W.O.D
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…
W.O.D
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…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)30 wallball squats to w…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersNo evening class. Class at 10am to honor our heros.View Public Wh…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)5 Rounds
12 Shoulder to Overhea…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds:
30 seconds of:
Mo…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)100 mountain climbers
5…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
Run 100m
bear craw…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inchworm
5…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)2 Rounds
200m run
Punter’s …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC pipe pass throug…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)3 Rounds:
Lunge walk
Frog ho…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 Mon…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 burpess
25 air squat…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)Run 800m
40 Pull-ups
20 Push-up…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 PVC Pass Thr…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Mixed Tabata:
Sit-ups
Squat…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats to ball
20…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)RowlingSkill (DB squat clean…
W.O.D
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
250m row
15 burpee…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…
Cfb
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 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 forward and back swi…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Monster Walk…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
30 Sit…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Runners stretch
25 airs…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds
7 squats
7 v-ups
7…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Push-up)Start at the …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 airsquats
50 jumping…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds:
30 single under
1…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
50 mountain c…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Deadlift (angry goril…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCapoot (Time)For Time:
100 push-ups
Run 800 …
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
20 KB …
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Double-Unders (Skill work)G…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds
30 squats
30 p…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…
Kids
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
250m Row
50 Mou…
Cfb
Mountaineer CrossFit – BeginnersCLASS WILL BE AT MP AGAIN FOR THE MONTH OF MAYView Public Whitebo…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Med ball clean)Metcon…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Monster Walk…
Cfb
Mountaineer CrossFit – BeginnersCLASS WILL BE AT MP AGAIN FOR THE MONTH OF MAYView Public Whitebo…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
1 Minute Plank
…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Push Press)Metcon (No…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 200m
10 PVC…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Skill (Push ups)Metcon (AMR…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)15 duck walks
20 airsqu…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Wall balls)Metcon (No…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Push Press (5×3 @ 75%)J…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Run 400m
30 Dou…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Wall-up tunnel)Metcon…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Hang Power Clean (1RM)Skill…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…
W.O.D
Mountaineer CrossFit – Mountaineer CrossFit Barbell ClubView Public WhiteboardSnatch (3 Second Pa…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowBack Squat (5x…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
15 KB Swings
50…
Kids
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 mountain climbers
20…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
W.O.D
Mountaineer CrossFit – CompetitionView Public Whiteboard5k Run (Time)Max Effort 5k RunMetcon (3 R…
W.O.D
Mountaineer CrossFit – CrossFitView Public Whiteboard5k Run (Time)Max Effort 5k RunBecause of con…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)3 Rounds:
Run 200m
50′ side…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Wall climbs/Donkey ki…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 air squats
25 push u…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
Run 200 ( progr…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Forward Leg …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Ham string stretches
50…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)4 Rounds:
200m run
10 jumpi…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Planks (for push-ups)…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardMetcon (7 Rounds for time)Assault Bike
7…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardChest-To-Bar Pull-ups (10 minutes Skill W…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)5 minutes of deck of cardsS…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Deck of cardsSkill (Front sq…
W.O.D
Mountaineer CrossFit – Mountaineer CrossFit Barbell ClubView Public WhiteboardSnatch w/ 3 second …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
30 air squats…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardMetcon (No Measure)3 Rounds
3 Minutes Row…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardChest-To-Bar Pull-ups (10 minutes of Skil…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Skill (DSDS)Skill (Wall bal…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (DSDS)Metcon (No Measu…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 push ups
30 squats
5…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 250m
50 Mou…
Cfb
Mountaineer CrossFit – BeginnersCLASS IS AT MYLAN PARK THIS MONTHView Public WhiteboardWarm-up (N…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardSnatch (4×4@75%)Clean and Jerk (4×4+1…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (3 Rounds for reps)3 Rounds
Max reps…
W.O.D
Mountaineer CrossFit – Mountaineer CrossFit Barbell ClubView Public WhiteboardSnatch Balance + Ov…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardSnatch (5×1@85%)Clean and Jerk (3×1@8…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
W.O.D
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 …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 jumping ja…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
1 minu…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardSnatch (5×1@85%)Metcon (5 Rounds for …
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
25 mountain c…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardClean and Jerk (5×1@85%)Metcon (Time)…
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
10 Tur…
W.O.D
Mountaineer CrossFit – CompetitionView Public WhiteboardBack Squat (5×5@80%)Row 500m x 6 (6 R…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Row 1000 meters
30 airs…
Cfb
Mountaineer CrossFit – BeginnersView Public Whiteboard ()Metcon (AMRAP – Rounds and Reps)3 rounds…
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
50 Double Under…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Deadlifts)Metcon (No …
W.O.D
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
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Kids
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardCrossfit Games Open 18.4 Scaled (Ages 16-54…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 20 Calories…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardCrossfit Games Open 18.4 (Ages 16-54) (Time)…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Thrusters)Metcon (No …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 burpees
25 OHS with …
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Double Under…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)2 rounds:
20 push ups
2…
W.O.D
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…
Teens
Mountaineer CrossFit – TeensView Public WhiteboardWarm-up (No Measure)Overhead Squat (3RM)Metcon …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC pipe pass throug…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
150 Mountain Cl…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)5 Rounds
20 Wall Ball 20lbs/14l…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
25 Dou…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)20 burpees
30 airsquats…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50 Mountain Cli…
Kids
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m row
20 push upsPu…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
10 Turkish Getu…
Kids
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…
Cfb
Mountaineer CrossFit – BeginnersDue to the fact that we do not have the adequate amount of DB’s a…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Inch Worm
…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 AMRAP
Run…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
7 Burpees
5 DB …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)1000m rowPower Clean (5…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 KB …
Kids
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Kids
Mountaineer CrossFit – KidsView Public WhiteboardWarm-up (No Measure)Skill (Planks and Hollow bod…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)Hamstring stretches ea …
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Forward Leg …
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardCrossfit Games Open 18.1 (Ages 16-54) (AMRA…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (Time)21-15-9
Burpee Box Jump Overs 2…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds
Row 20 C…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
50 Mou…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)25 PVC Pipe OHS
10 duck…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
50ft Punters Wa…
Cfb
Mountaineer CrossFit – BeginnersView Public WhiteboardWarm-up (No Measure)50 jumping jacks
50 mou…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
20 V-u…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMax Height Box Jump (Distance)Max Height Box…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
Row 500m
:30 Ha…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Band Pull Ap…
W.O.D
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…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds
20 Calorie Row
…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)1000m
10 duck walks
Runners stretch ea leg ho…
W.O.D
Mountaineer CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Partner WOD
20 minutes…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 20 Calories
20 KB Swings
20 KB SD…
Cfb
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# …
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
20 Band Pull Aparts
1 minute Plank
20…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
50 Mountain Climbers
25 KB S…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
20 V-ups
50 Double …
Cfb
Mountaineer CrossFit – BeginnersClasses at MP for FebruaryWarm-up (No Measure)10 Kareokes
PVC gam…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Turkish Getups
50ft Lunge
:30 Pige…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
100 Mountain Climbers
20 V-ups
Row 50…
Cfb
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 …
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)20 airsquats with 3 second hold at bottom
10 …
W.O.D
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 …
Cf b
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…
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
…
Cfb
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-…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 jumping jacks
15 burpees
25 airsquatsDoubl…
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)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…
Cfb
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 – 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…
Cfb
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…
Cfb
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 – 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…
Cfb
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 …
Cfb
Mountaineer CrossFit – BeginnersCrossfit Beginnings 12 Days of Christmas (Time)1 air squat
2 push…
Cfb
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…
Cfb
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…
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…
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…
Cfb
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 …
Cfb
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…
Cfb
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…
Cfb
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 (…
Cfb
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…
Cfb
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 – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
50ft Hurdlers Walk
…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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 …
Cfb
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 …
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)200m run
25 KB swings
25 push upsBench Press …
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
15 wallballs
15 push press with…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
100ft Karaoke
50ft …
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)3 Turkish getups to identify weight
10 burpee…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)100 mountain climbers
200m run
Hamstring stre…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
Row 500m
10 Burpee Over Rower
10 Turk…
Cfb
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…
W.O.D
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
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
10 Snatch High Pulls
10 Hang Power Sn…
Cfb
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…
Cfb
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…
Cfb
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…
W.O.D
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…
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 …
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Punters Walk
100ft Karaoke
Run 2…
Cfb
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…
Cfb
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…
Cfb
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:
…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
30 Calorie Row
25 Wall BallBack Squat…
Cfb
Mountaineer CrossFit – BeginnersNO CLASSES AT CL IN OCTOBER. ALL CLASSES WILL BE AT MP AT 7PMWarm…
W.O.D
Mountaineer CrossFit – CrossFitMetcon (12 Rounds for time)3 Rounds
500m
300m
400m
200m
Rest 40 s…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
1 Minute HS Hold
1 Minute Plank
:30 S…
W.O.D
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 …
Cfb
Mountaineer CrossFit – BeginnersIN THE MONTH OF OCTOBER CLASSES WILL BE AT MP AT 7PM.Warm-up (No …
W.O.D
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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 (…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 rounds
50ft Crab Walk
20 KB Swings
1 minute …
Cfb
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…
Cfb
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…
Cfb
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 …
Cfb
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…
Cfb
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…
Cfb
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…
Kids
Mountaineer CrossFit – KidsWarm-upAlternating Tabata Bear Crawl and Super Slow SquatsDeadlift (He…
Cfb
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…
Cfb
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…
Cfb
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 …
Cfb
Mountaineer CrossFit – BeginnersCLASS AT MYLAN PARKWarm-up (No Measure)DU WORK OR
2000m row
Hamst…
W.O.D
Mountaineer CrossFit – CrossFitSchmalls (Time)Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
3…
W.O.D
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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 …
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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 …
Cfb
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…
Cfb
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…
Cfb
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…
Kids
Mountaineer CrossFit – KidsWarm-upSkill (Pull-ups)Metcon (AMRAP – Rounds and Reps)AMRAP:
5 pull-u…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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,…
Cfb
Mountaineer CrossFit – BeginnersRope Climb (5×3)Metcon (Time)12-15-9
Deadlifts 185/155
Burpees ov…
Cfb
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…
Cf b
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…
Cfb
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…
Cfb
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
…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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)!…
Cfb
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)!…
Cfb
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 …
Cfb
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…
Cfb
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…
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…
Cfb
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
…
Cfb
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 – 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…
Cfb
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…
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…
Cfb
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
20 push ups
200m RunMetc…
Cfb
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…
Cfb
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…
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
…
Cfb
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 …
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)3 rounds
Run 200m (faster each round)
30 Mount…
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…
Cfb
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…
Cfb
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
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)…
Cfb
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 jumping jacks
25 airs…
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)500m row
25 PVC airsquatsOverhead Squat (5×5 …
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…
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 KB
25 push upsBench P…
W.O.D
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…
Cfb
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…
Cfb
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…
Cfb
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…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitSplit Jerk (7×1@90%)Metcon (Time)Complete 5 Rounds for time of…
W.O.D
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…
W.O.D
Announcements***All classes will be at Cheat Lake on Friday, March 17th. Class times are as follo…
Cfb
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…
Cfb
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…
Cfb
Mountaineer CrossFit – BeginnersCLASS WILL ONLY BE AT CL TONIGHT 7PMWarm-up (No Measure)1000m row…
W.O.D
Mountaineer CrossFit – CrossFitFront Squat (5×1@90%)Metcon (AMRAP – Rounds and Reps)Partner W…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersCLASS AT CL ONLY 7 PMWarm-up (No Measure)500m rowPush Press (5×3@…
W.O.D
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: …
Cfb
Mountaineer CrossFit – BeginnersCLASS AT CL ONLY AT 7PM.Warm-up (No Measure)1000m row
15 burpeesS…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)150 Mountain ClimbersMetcon (AMRAP – Reps)Comp…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)30 Turkish GetupsClean and Jerk (5×1@80%)J…
W.O.D
Mountaineer CrossFit – CrossFitMetcon (AMRAP – Reps)Complete as many reps as possible in 20 minut…
W.O.D
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…
W.O.D
Announcements****All Classes (5:30 and 8:30 am; 4-5-6pm) are at Mylan Park again this Friday! No…
Cfb
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)25 air squats
25 PVC pipe pass throughs
25 si…
W.O.D
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…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)Row 1000m
50 SitupsBack Squat (5×2@85%)Met…
Cfb
Mountaineer CrossFit – BeginnersIf you want to do the WOD as written you will need to go to MP du…
W.O.D
Mountaineer CrossFit – CrossFitDaniel (Time)For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
…
W.O.D
Mountaineer CrossFit – CrossFitCrossFit Games Open 17.1 (Time)For time:
10 snatches
15 burpee box…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)20 Turkish GetupsDeadlift (5×2@80%)Metcon …
Cfb
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…
W.O.D
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…
Cfb
Announcements***For the CrossFit Open this year, we will have the Friday evening classes at ONE G…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 push ups
200m runBox …
W.O.D
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…
W.O.D
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…
Cf
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…
W.O.D
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…
W.O.D
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…
Cfb
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…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)2 Rounds
50ft Bear Crawl
50ft Crab Walk
50 Dou…
Cfb
Mountaineer CrossFit – BeginnersCLASS AT CL ONLY 7PM
NO CLASS AT MPWarm-up (No Measure)500m row
2…
W.O.D
Announcements***Saturday class is at Cheat Lake (10:30am)***Mountaineer CrossFit – CrossFitWarm-u…
W.O.D
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…
Cfb
Mountaineer CrossFit – BeginnersClass at 7pm CLWarm-up (No Measure)15 burpees
25 squats
50 jumpin…
Teens WOD
Mountaineer CrossFit – TeensWarm-up (No Measure)Forward Roll -> 5 Tuck Jumps -> Roving Plank -> 5…
W.O.D
Mountaineer CrossFit – CrossFitWarm-up (No Measure)150 Mountain Climbers
30 Wall BallFront Squat …
Kids WOD
Mountaineer CrossFit – KidsWarm-up (No Measure)3 Rounds: Roving plank -> Broad jumps -> Lunge ste…
Teens WOD
Mountaineer CrossFit – TeensWarm-up (No Measure)Roll the Dice:
1st Dice: # of repetitions
2nd Dic…
Cfb
Mountaineer CrossFit – BeginnersWarm-up (No Measure)50 mountain climbers
25 push ups
30 air squat…