Monthly Archives: October 2018

31 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 4 Minutes On Assault Bike @ 70-80% -3 Rds Not For Time 10 Close Grip Swings 8 Single Leg Deadlifts With KB (4/4) 8 Reverse LungesWeightliftingDeadlift (3 x 3 @ 30X3 Tempo @ 70% Across)MetconMetcon (Time)For Time 50 Deadlifts 155/105# -Then 16-14-12-10-8-6-4-2 Pistols Burpees Over The BarCool…
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30 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure) For Quality Coaches Warm Up -3 Rds Not For Time 20 DU’s 6 Sampson Stretch 6 Kang SquatsWeightliftingHang Clean + Split Jerk (20 mins to find a 1 RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 8 Minutes 8 Single Arm DB Hang Clean And Jerks 45/35# (4 right arm,…
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29 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 25 Calorie Row -3 Rds Not For Time 15 A.R.E. Squats 10 GHD Hip Ext 5, 0:04 Knee To Chest Holds From Pull Up BarWeightliftingFront Squat (3 x 2 @ 90% across)MetconMetcon (4 Rounds for reps)4 Rounds 4:00 Each Round (25:00) 20 T2B 30 Wall Balls Max…
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20 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Coaches Warm Up -3 Rds Not For Time 30 DU’s 12 KBS 8 GHD Hip ExtWeightliftingSquat Snatch (5 x 2 building to a heavy for the day)MetconMetcon (Time)3 Rds For Time 30 Alternating DB Snatches 50 DU’s 30 Sumo DL Hight Pull 95/65# 50 DU’s 30 T2B…
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19 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 3x200m Sprints -Rest 0:30 -3 Rds Not For Time 6 Pressing OHS 6 T2BWeightliftingOverhead Squat (4 x 3 @ 13X1 Tempo @ 80-85%)MetconMetcon (AMRAP - Reps)5 Rds In A 2:00 Window 6 OHS 115/75# 200m Row Sprint Max OHS In Remaining Time -Rest Remaining TimeCool DownStretching Pigeon…
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17 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Coaches Warm Up -3 Rds Not For Time 10 Box Jumps 8 DB Snatches 6 Strict PressWeightliftingPower Clean + Jerk + Jerk (12 mins to find a max)MetconMetcon (Weight)EMOM 20 Minutes 3 Power Cleans @ Body Weight/.75 BWCool DownMobility T-Spine Lat Smash
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16 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 500m Row -3 Rds Not For Time 15 A.R.E. Squats 10 Ring Rows 5 Barbell Push PressWeightliftingFront Squat (3 x 5 @ 85% across)MetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWomen's weight is 33#Cool DownPattern Reset 8 Air Squats 8 Ring Rows 8 Push Ups
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15 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 250m row @ 80% -Rest 0:30 2x200m row Sprints -Rest 0:30 -3 Rds Not For Time 30 DU’s 8 Lunges With Plate Overhead 4 High Knees W/:04 HoldMetcon500m Row (Time)Max Effort 500m Row500m Row (Time)Max Effort 500m RowMetconDork (Time)6 rounds for time of: 60 Double Unders 30…
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13 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Coaches Warm Up -3 Rds Not For Time 30 DU’s 10 Lunges 5 Strict Pull-upsWeightliftingSnatch High Pull + Hang Power Snatch (5 x 1 @ 60-65% of 1RM Snatch)MetconMetcon (Time)Partner WOD As A Team, Alternate As Needed Row 2k 20 Rounds Of Cindy 40 Hang Power Snatches 115/75# 40…
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12 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 12 KBS 12 Calorie Bike 12 GHD Sit UpsWeightliftingDeadlift (2-4-6-4-2 Build as you go)MetconMetcon (Time)3 Rds For Time 25 Deadlifts 205/135# 25 Calorie Assault BikeCool Down2 Rds For Quality 2 Skin The Cats 8 Dead bugsCompetitors Gymnastics30 Muscle-Ups (Time)30 muscle-ups for time
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