Mountain CrossFit

7.13.09

   

Fight Gone Bad Theme       

5 minute rd one minute rest in between. Go for max number of reps. total  # of reps for each exercise = your score.

Box Jumps 5min, Wall Ball 5 min & Burpees 5 min.

7.10.09

   

Ninja's WOD

7.09.09

   

 10 Knees to Elbows
 5 MAX DISTANCE SPRINTS

COMPLETE 5 RDS FOR TIME

Lucy & Will with their baby goats Frankie & Wallie

7.8.09 "Monster Madness"

   

complete as many rounds in 15 minutes as possible of:

10 Burpess, 10 KB Swings & hold front bridge for a count of 30.

July 7.09

10 Rounds for Time:

10 Push Ups, 10 Jumps Squats, 10 Lunges, 5 Pull ups & 10 Sit ups

 

July 6.09 "Nancy"

    "Nancy"
5 rds for time:

Run 400 meters
Overhead squats x 15 reps

7.2.09

  3rds  For Time:

10 Turkish Get Ups, 50 Box Jumps, 15 Push Ups & 400 M Run

Reminder we are closed Friday and Saturday July 3 & 4th enjoy your weekend!

Get out and run two miles as a weekend WOD!

7.1 "Crazy Lewie"

For Time:

21,15,9

Knees to Elbows, Sumo Deadlift High Pulls & Over Head Press

6.30.09

For Time:
40,30,20,10 of PVC Overhead Squats, PVC Dead Lifts & Mt Climbers

WOD 6.29.09 "LAZY DAY"

                        "LAZY DAY"

 1 100 yrd. sprint, 1 KB Swing, 1 Butterfly Sit Up.

Add a rep each round for 15 minutes or up to 10 reps.

2 100 yrd. sprints, 2 KB Swings, 2 Butterfly Sit Ups

Rest no longer the 60 seconds between exercises