Monthly Archives: November 2018

1 DEC 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds Not For Time 8 Sampson Stretch 8 Burpees 8 Calorie Assault BikeMetconMetcon (Time)WOD (split reps any way you like, 1 works at a time) 50 Burpees 400m Row 100 Alternating DB Snatches 400m Row 150 Lunges 400m Row 200 Air Squats 400m Row 150 Lunges 400m Row…
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30 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds Not For Time 8 Calorie Row 12 Lunges :20 Handstand HoldWeightlifting2 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Jerk (4 x 1 Building)MetconMetcon (Time)For Time 22 Hang Power Cleans 135/95# 33 Push Ups 44 Wall Balls 44 Pistols 33 HSPU 22 Burpees…
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28 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Coaches Warm Up -3 Rds Not For Time 30 DU’s 5 Pressing OHS 5 Burpee Pull UpsWeightliftingOverhead Squat (3 x 5 @ 75% of 1RM)MetconMetcon (Time)5 Rds For Time 15 OHS 75/55# 7 C2B 45 DU’sCool DownBike 4 Minutes Easy Spin Assault BikeCompetitors GymnasticsMetcon (Distance)Handstand Walk 5…
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27 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 4 Minutes Easy Assault Bike -3 Rds Not For Time 6 Push Ups 12 Sit Ups 24 DU’sWeightliftingBench Press (10 Minutes Building Up To Workout Weight)MetconMetcon (Weight)20:00 Every Other Min Even: Bench Press 2 Reps @ .85/.65 BW Odd: Assault Bike 12/9 CaloriesCool DownStretching Pigeon Stretch Calf…
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26 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 600m Row @ 80% -3 Rds Not For Time 5 Kang Squats 10 Close Grip Swings 15 GHD Hip ExtGymnasticsWarm-up (No Measure)Bar Muscle Up 15 Minutes Of Practice In Kip, Delayed Pull, Turnover (do no more than 10 reps)MetconMetcon (Time)For Time 20 Clean And Jerks 135/95# 7…
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24 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 4 Minutes On Assault Bike :10 Hard :20 Easy -3 Rds Not For Time 8 GHD Hip Ext (slow and controlled) 5 Ring V-Outs 3 Strict T2BWeightliftingDeadlift (3 x 5 @ 75-80% across)MetconMetcon (AMRAP - Rounds and Reps)25:00 AMRAP Alternating Rds W/Partner 12 Calories On Assault Bike…
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21 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Ladder Drill -Front/Right/Left -3 Rds Not For Time 6 Sampson Stretches 12 Ab Mat Sit Ups 24 DU’sWeightliftingSplit Jerk (Split Jerk 15 Minutes To Work Up To Weight, And C)MetconAMRAP: Metcon (AMRAP - Rounds and Reps)AMRAP 9 Minutes 12 T2B 8 Push Jerks 95/65#Cool DownPattern Reset 3…
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20 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 20 Calorie Row -3 Rds Not For Time 8 Strict Pull Ups 8 Med Ball Cleans 8 Ring Push UpsWeightliftingSquat Clean (15 mins to find a 1 RM)MetconMetcon (AMRAP - Reps)Every Other Min On The Min For 20:00 Minutes For Calories Even: 2 Squat Cleans @ 85%…
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19 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 4 Minutes Assault Bike :20 Hard :40 Easy -3 Rds Not For Time :20 Second L-Sit Hold In Rings 15 A.R.E. Squats 10 KBSWeightliftingFront Squat (3 x 6 @ 65%)Move The Bar Fast With A Tall ChestMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCool DownImmediately After WOD 4…
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17 NOV 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 3x200m Row Growing In Intensity -Rest 1:00 -3 Rds Not For Time 12 GHD Hip Ext 10 Push Ups 8 Sampson StretchesWeightliftingBench Press (15:00 to find a 1 RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 With A Partner Alternating Rounds 200m Row Sprint 7 Ring Dips 14…
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