Monthly Archives: August 2018

1 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -3 Rds For Quality 2 Turkish Get Ups 6 Burpee Pull Ups 8 Good MorningsWeightliftingOverhead Squat (4-4-2-2)MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCool DownSpend 15 Minutes Hanging Out With Friends And Family
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31 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Rowing 100m Easy 100m Hard 100m Easy 100m Hard -3 Rds For Quality 10 GHD Hip Ext 7 Push Ups 5 Tall Box JumpsWeightliftingDeficit Deadlift (4 x 2 Building)Standing on 25# platesMetconMetcon (Time)"Down and out" (15:00 cap) 20 Deadlifts 245/165# 20 Burpees Over The Bar 20 Ring…
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29 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 10 Calories Assault Bike :30 Hand Stand Walk Drills 10 Ring RowsWeightliftingShoulder Press (10-8-6-4 then max set)After set of 4, rest 2 minutes and then use same weight as 6 reps and complete max repsMetconMetcon (Time)For Time 21-15-9 Push Jerks 135/95# 42-30-18 Pull UpsCool DownMobility…
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28 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 200m Jog -3 Rds For Quality 15 A.R.E. Squats w/bar in front rack 10 Stiff Legged DL w/bar 10 Close Grip SwingsWeightliftingFront Squat (20 min to find a 1 RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 9 Minutes 15 T2B 50 DU’s 3 Front Squats From The Floor…
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27 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 3x150m Row Sprint Rest As Needed -3 Rds For Quality 5 Good Mornings 15 A.R.E. Squats 30 DU’sMetcon1000m Row (Time)Max Effort 1000m RowMetconMetcon (Time)5 Rds 200m Run 20 KBS 1.5/1pood 20 Wall BallsCool DownRow 3 Minutes @ 15 S/M PaceCompetitors WeightliftingPull + Pause + Power Snatch (5…
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25 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 200m Run -3 Rds For Quality 10 Calorie Assault Bike 6 Pressing OHS 4 Inch WormsWeightliftingOverhead Squat (x 3 Find a heavy 3 rep for the day)MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Cool DownStretching Spend 10-15 Minutes Stretching And Hanging…
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24 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 5 Kang Squats 5 Ring Rows 10 Calorie Row 30 DU’sWeightliftingPower Snatch (3 x 3 @ 75-80% You may drop and reset)MetconMetcon (Time)15-12-9 Power Snatch 115/75# Bar Muscle Ups* *sub1 is strict pull ups *sub2 is C2B at 21-15-9 *sub3 is burpee pull upCool DownFor…
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22 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run @ 85% -3 Rds For Quality 12 Wall Balls 12 KBS 12 Sit UpsWeightlifting2 Hang Squat Cleans + 1 Front Squat (4 x 1 all sets above 75%)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 17 Minutes 30 Clean And Jerks 95/65# 30 GHD Sit Ups 30…
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21 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Assault Bike Keep The Bike Going The Entire Time :40 Hard :20 Easy :30 Hard :30 Easy :20 Hard :40 Easy -3 Rds For Quality 7 Med Ball Cleans 5 Seated Dumbbell Strict Press 3 Strict Pull UpsWeightliftingPush Press (3 x 4 Building)Immediately After EACH Set, :30…
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20 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 500m Row -3 Rds For Quality 15 A.R.E. Squats 10 Close Grip Swings 5 Bent Over Barbell RowsWeightliftingBack Squat (2 x 8 @ 80% across)MetconMetcon (Time)For Time 500m Row 25 Thrusters 45/33# 15 C2B 150 DU’s 15 C2B 25 Thrusters 500m RowCool DownStretching Pigeon Stretch Splits Against…
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