Monthly Archives: January 2019

30 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 3 Minute Assault Bike -3 Rds Not For Time 8 Plate Overhead Lunges 2 Turkish Get Ups 8 GHD Hip Ext Weightlifting Shoulder Press (From the floor 5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 7 Box Jumps 36/30″…
Read more

29 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Warm Up -3 Rds Not For Time 6 Squat Jumps 12 Abmat Sit Ups 24 DU’s Weightlifting Squat Clean Thruster (Build to a 1RM) Metcon Metcon (Time) 4 Rds For Time 45 DU’s 30 Thrusters 65/45# 15 GHD Sit Ups Cool Down Stretching…
Read more

28 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 3 Minute Row @ 80% -3 Rds Not For Time 8 Lunges 8 Hand Release Push Ups 8 Good Mornings Weightlifting Split Snatch (4 x 2 (alternating feet)) Metcon Metcon (Time) 3 Rds For Time 16 Calorie Row 12 Burpees 8 Alternating Split Snatch…
Read more

26 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) Coaches Warm Up -3 Rds Not For Time 30 DU’s 15 KBS 10 Box Jumps Weightlifting Power Clean (4 x 2 building) Metcon Metcon (Time) Partner Holleyman 40 Rounds (alternate each round) 5 Wall Ball Shots 3 HSPU 1 Power Clean 225/155#
Read more

25 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 500m Row -3 Rds Not For Time 15 A.R.E. Squats 10 Push Ups 5 Strict Pull Ups Weightlifting Back Squat (7 x 1 Find a 1RM for the day) Metcon Metcon (Time) 21-15-9 Back Squats 135/95# Burpee Box Jump Overs Comp WOD weight: 185#/125#…
Read more

23 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Warm Up -3 Rds Not For Time 6 Kang Squats 6 Ring Rows 6 Alternating DB Snatch (3/3) Weightlifting Deadlift (3 x 8 @ 50-55%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 5 Bar Muscle Ups 55 Air Squats 5 Bar…
Read more

22 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 4 Minutes On Assault Bike @ 75% -3 Rds Not For Time 6 Sampson Stretch :15 Handstand Walk Drills 30 DU’s Weightlifting Split Jerk (4 x 2 @ 80% Each rep switch feet) Metcon Metcon (Time) 10 Rounds (18:00 cap) 8 Calorie Assault Bike…
Read more

21 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 600m Row -3 Rds Not For Time 6 Med Ball Cleans 6 Strict Pull Ups 12 Sit Ups (abmat) Weightlifting Squat Clean + Hang Squat Clean (4 x 1 @ 70% 1RM from FS 1/16/19) Metcon Metcon (Time) 3 Rds For Time 21 GHD…
Read more

19 JAN 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Partner Row (work / rest) 5x150m Going faster each round -3 Rds Not For Time 6 Med Ball Cleans 6 Push Press (empty barbell) 6 Strict Pull Ups Weightlifting Clean and Jerk (Work up to workout weight) Metcon Metcon (Time) Partner Rowing “Luke” Row…
Read more