Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
Power Clean (1 RM)
15 Minutes
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
15 Minutes
21-15-9
Clean, 135# / 95#
Ring Dips
2 Rounds
20 Calories on any machine
20 KB Swings
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
2 Rounds
20 Calories on any machine
15 KB Swings
50ft Walking Lunge
12 Days of Christmas WOD
1 Muscle-Up (Bar or Ring) or 1 C2B Pullup
2 Bear Complex 95lbs/65lbs
3 Wall Climbs
4 HSPU
5 KB SDHP 53lbs/35lbs
6 Box Jumps 24/20
7 Deadlift 95lbs/65lbs
8 (ea) OH Walking Lunge 45lbs/25lbs
9 KB Swings 53lbs/35lbs
10 Wall Ball 20lbs/14lbs
11 Toes to Bar
12 Squat Clean Thrusters 95lbs/65lbs
****Workout is completed like the song****
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
..
12,11,10,9,8,7,6,5,4,3,2,1
Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.
Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!
Thanks!
-Hootie
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
8 AMRAP
10 (5 ea) DB Snatch 50lbs/35lbs
10 Clapping Pushups
Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.
Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!
Thanks!
-Hootie
2 Rounds
20 Calories on any machine
50ft Walking Lunge
30 EMOM
1- 7 Hang Power Clean 155lbs/105lbs
2- 20 V-ups
3- 14/10 Calorie Ski
4- 14/10 Calorie Assault Bike
5- Rest
Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.
Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!
Thanks!
-Hootie
2 Rounds
20 Calories on any machine
20 Band Pull Aparts
10 Burpees
Every 3:00
10 AMRAP
50ft OH Walking Lunge 45lbs/25lbs
50 Double Unders
Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.
Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!
Thanks!
-Hootie
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
12 AMRAP
12 KB SDHP 70lbs/53lbs
12 Toes to Bar
Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.
Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!
Thanks!
-Hootie
2 Rounds
20 Calories on any machine
20 KB Swings
30 AMRAP
10,15,20…Calorie Row
4,6,8,10…Shuttle Run (4 = 2 Down and Back)
5,10,15…Burpees
Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.
Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!
Thanks!
-Hootie
2 Rounds
20 Calories on any machine
15 KB Swings
50ft Walking Lunge
15 AMRAP
5 OHS 95lbs/65lbs
10 Pullups
15 Toes to Bar
RX+
15 AMRAP
5 Snatch 135lbs/95lbs
10/6 Ring Muscle-ups
15 GHDSU
Hey everyone! We will be having the Christmas party at the box on Friday December 15th at 5pm. There will be no evening classes that night to accommodate the party.
Everyone coming please bring a dish ( we will have a signup sheet). We will also have a white elephant gift exchange ($25 limit) for anyone that wants to participate. Corn hole and other games are welcome! Please let us know if you plan to come or if you have any questions!
Thanks!
-Hootie
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
10 AMRAP
10 DB Push Press 50lbs/35lbs
15 Calorie Assault Bike
25 Pushups