Mountain CrossFit

WOD 6.9 - 6.12

Fitness assessment test from your WOD Journal

WOD 6.8

400m run
10 KB swings
10 Push ups
hold a front bridge for a count of 100

complete as many rds in 20 minutes as possible

WOD 6.5

Stations for time

60 seconds each 10 between each station

Row, box jumps, push ups, bear crawls(forward & Backwards),front bridge & parallete bar dips & L-sits as one station

WOD 6.4

10 Thrusters
5 pull ups
5 Turkish get ups

complete as many rds as possible in 20 minutes

My kids idea of a hike. Looks like a WOD to me.

RMKM&CF WOD 6.3

30,20,10
Lunges
Double Unders

30,20,10
DeadLifts
Box Jumps

Optional

30,20,10
Push Ups
Side Oblique Crunches

                    

RMKM&CF WOD 6.2

Tabata:

KB Windmills (L&R)
MT.Climbers
Knees to Elbows
KB Swings *** Heavy as you can!
Abs

Hit the DECK!

10 Rounds For Time
10 Deck Squats
10 Burpees
10 Reverse Crunches

* use weight on deck squats

RMKM&CF WOD 5.27

Teams of two, Each team mate must finish the round before moving to the next rd.

600 yrd rd

sumo high pull dead lift (double KB's)

Push Press

complete as many rds in 20 min as possible

Work Off the Long Weekend

100 Swings
100 Floor Press/Pullovers
100 V-Sits
Jump rope 100 times or 50 double unders

RMKM&CF WOD 5.22

Terrible Tabata

Warm up with a Tabata of : jumping jacks or jogging in place & abs

1. Bear Crawls
2. Jumping Squats or Jump Lunges
3. Ball Slams
4. Thrusters