Mountain CrossFit

"Helen"

400m Run

21 KB Swings 53/35

12 pullups  scale: bent over rows 53/35

3 Rounds for Time

Carla

2 min front bridge

rest 30 sec

2 min air squats

rest 30 sec

2 minutes grasshoppers

rest 30 seconds

REPEAT

Stacey

30 sec jump squats

30 sec v sits

30 sec push ups

30 sec hand stands

30 sec rest

REPEAT!

Hand stands can be done against a wall

Cisco

2 min Front bridge

3 min squats/ jumping squats/ jumping squats with knees to chest

3 min high intensity push ups

3 min grasshoppers

2 min front bridge

2 min squats/jumping squats/ jumping squats with knees to chest

2 min high intensity push ups

2 min grasshoppers

2 min front bridge

John

30 sec KB cleans alternate sides during workout

30 seconds MT climbers

30 seconds abs of your choice

REPEAT for 20 minutes

IS IT OVER YET

With a partner alternate doing Thrusters up the laddder 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 then down the ladder. So you do 1 then your partner does 1 and so on up the ladder and back down.

Men two 35 KB's  women two 15 KB's

Tabata Smash

Kettle Bell Swings 20/55

Situps

DB Thrusters 15/35

Each exercise for 20 seconds on, and 10 seconds off in order for 8 rounds each

Score is total reps!

Suicide solution

Run:
5 Rounds of "Suicides":
50-40-30-20-10 (yards)
Rest 1 minute between sets or Ab work
Finish with 1 mile run, easy pace.

Things are looking up!

10 pullups
10 press @60/40 lbs
10 pullups
50 flutterkicks
10 pullups
10 press @60/40 lbs
10 pullups
50 flutterkicks
10 pullups
10 press @60/40 lbs
10 pullups
50 flutterkicks
10 pullups
10 press @60/40 lbs
10 pullups
50 Flutterkicks
10 pullups
10 press @30/15lbs
10 pullups

Presses can be overhead press or push press.  Totals 100 pullups, 200 flutterkicks, 50 presses

FatalFitness "PAIN"

30 sec burpees
30 sec pushups
30 sec burpees
30 sec pull-ups
30 sec burpees
30 sec split jumps ( jump lunges )
No rest - 10 rounds