Tag Archive: mountain climber

Teams of 3, 10 minute AMRAP:
Your goal as a team is to accumulate as many back squats (95/65) as possible in 10 minutes.

You can help each other get the bar on the back of the squatter. The squats only count while one team member is doing a front plank and the other is doing mountain climbers (these two can switch off between themselves as necessary). You must accumulate two mountain climbers for every back squat.

Your score at the end is the number of back squats for which you also did two mountain climbers. Also, you can add one point to your score for every three mountain climbers in excess of double your back squat total. E.g. if you did 120 back squats and 280 mountain climbers, your score would be 130 (120+[30/3]).

In teams of four, complete As Many Reps As Possible (AMRAP) per exercise.
2 minute AMRAP per movement. There will be 45 seconds of rest between exercises in order to give time for the athletes to rotate to the next station. Each athlete will only visit each station once. The entire team is performing all the movements at the same time. Total work time is 8 minutes (with rest, 9:30).
Station 1: Push press (sophs: 65/45) (frosh: 45/25)
Station 2: Mountain climbers
Station 3: Wallballs (15/8)
Station 4: Squats
Score = Total reps by all team members in all stations

WOD 1: Half Angie
For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

If you’re really ambitious, you can do Angie, which is 100 reps of each exercise. Either way the WOD is to complete all reps on each exercise before moving to the next one. Scale as needed (e.g. jumping pull-ups, push-ups on a box)


WOD 2: Dip Ball Climb
3 rounds for time:
10 dips (scale as needed, with bands)
15 wallballs, 15/8 lbs
20 mountain climbers

Buy-in: 50 pistol rolls (25 each leg) or candlestick rolls

Team WOD:
In teams of five: Each team must complete a total of 555 reps of push-ups or mountain climbers. In a straight line longwise on the gym floor, position two teammates on one end of the b-ball court, three on the other, numbered from one end to the other: 2,3/1,5,4. People will move through these exercises: 1 = walking lunges lengthwise across gym floor; to 2 = push-ups, to 3 = plank hold; from there do broad jumps back lengthwise across gym floor; to 4 = mountain climbers; to 5 = hold a plate overhead, 25/10 lbs … and then back to 1 = walking lunges. Everyone rotates as soon as the person lunging or broad jumping makes it to the purple stripe. Accumulate push-up and mountain-climber reps as a team as you cycle through partners. If person holding the plate lowers the plate, the mountain climbers don’t count; if person holding plank drops to the floor, the push-ups don’t count. When team has 555 reps, call “time”!

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800m run
3 RFT: 10 deadlifts, 275lb; 50 double-unders
800m run
3 RFT: 7 dumbbell squat clean thrusters, 30lb; 10 pull-ups
800m run
25 left-hand kettlebell swings, 1.5pd
25 right-hand kettlebell swings, 1.5pd
25 jumping alternating lunge
25 mountain climbers
25 goblet squats, 1.5pd
800m run

The Moose Is Loose

I thought I’d share a workout I did today down at the local Crossfit Gym.

Warm Up:
Run or Row 100m @ 60% intensity
50 Jumping Jacks
Run or Row 100m @ 70%
40 Mountain Climbers
Run or Row 100m @ 80%
30 Air Squats
Run or Row 100m @ 90%
20 Push-Ups
Run or Row 100m @100%
10 Pull-Ups

Main Course:
100 Over-Head Squats (Rx’d @ 40kg) For Time

At the top of every minute do 3 burpees while the clock is still running and then with the remainder of the minute you will do as many squats as possible. Repeat until you reach 100 squat reps.

8 Sets of Tabata Rows 20 seconds on 10 seconds rest