No Class New Years Day! See you Sunday @ 4:30pm!

NEW 45 Day Challenge starts Sunday January 3rd! Sign up and get your picture taken.

Let the New Year's Resolutions Begin

New Year's Eve Class Today @ 8:30am!!

Come find out the WOD!

DT or......

1o HSPU

1 SDHP 115#, 85#

9 HSPU

2 SDHP

8 HSPU

3 SDHP

7 HSPU

4 SDHP

6 HSPU

ect.

Wall WOD "DT"

5 Rounds for time:
12 Deadlift 155#, 105#
9 Hang Power Clean 155#, 105#
6 Push Jerk 155#, 105#

Filthy 50 or.....
Back Squat 5x5

NO OPEN GYM TODAY @ 12pm

"Filthy Fifty" for Wall (in this order for wall)
50 Box Jumps 24", 20"
50 Jumping Pull Ups
50 KB Swings 35#, 26#
50 Steps Walking Lunges (back knee has to hit floor)
50 K2E (elbow has to touch knee)
50 Push Press 45#, 35#
50 Back Extensions
50 Wall Balls 20#, 14#
50 Burpees
50 Double Unders

MERRY CHRISTMAS!!!! See you on the 27th!

Row 500m
150 Double Unders
50 Burpees

"RANDY"

75# Power Snatch for time

....and something more for fun!

REMINDER: NO CLASS FRI 24th, SAT 25th, SUN 26th! MERRY CHRISTMAS!!!!

We do ALOT of praying here...........

AMRAP in 20 Minutes:

5 L Pull Ups

10 Push Ups

15 SDHP 95#, 65#

Wall of Fame "ELIZABETH"

Good Job Michelle!

ELIZABETH

21.15.9

Squat Clean 135#, 95#

Ring Dips

It was a great way to start a Saturday...sorry for the late post:

AMRAP 25 Min.

200m ROW

15 OHS (65#,95#)

15 Ring Dips

5 Tire Flips/Jumps

15 Wall Ball Passes (14#, 20#)

15 Burpees

You not only can catch her on the Morning Show.......but also on a bar/wall at CrossFit!

(....no not a bar wall;)

TABATA INTERVALS:

(Rotate stations after 4 intervals, twice)

C2B Pull Ups

Lateral KB Swing

Push Ups

Gassers

Jerks 5x2 then.....max effort HSPU 3x

BIG time Griz fan
4 Rounds:
30-20-10
Sand Bag Walking Lunges 70#, 50#
Back Extensions
Burpees

AMRAP in 20 minutes:

100' Sand Bag Chest Pass (no shot putting) 35#, 25#
15 Weighted Box Jumps 24" 20# DB, 20" 10#DB
DB Body Weight Farmers Carry 1 Lap

4 Rounds:

10 Squat Snatch 85#, 55#
20 KB Swings 53#, 35#
30 Double Unders
40 Ab Mat Sit Ups

From Cousin Eddie and his wife: THANK YOU all for making the Party a success!!

Weighted Push Ups 5x8
Weighted Back Extension 5x8

AMRAP in 12 Minutes:
15 Ring Dips
15 Ball Slams
250m Row

Congrats to Todd for winning the "UGLY SWEATER" Award~!

21-18-15-12-9
OHS 115#, 75#
Wall Ball Shots 20#, 14#
K2E
(must complete 5 Burpees at the beginning of each set)

6 Rounds:

100' Walking Lunge w/plate
20 Chest Passes w/med ball
2 Gassers

Here is your proof Aleta!
3 Rounds:
Run 6 indoor laps
15 Pull Ups
50 Squats

15 Pull Ups

Snatch 3-3-3-3-3-3

Yep.......it's Mac!

Wall of Fame WODS:

Can you guess who this is??

"ANNIE"

50-40-30-20-10

Double Unders

Sit Ups

and then........

Max Push Ups in 1 Minute

1000m ROW

3 min rest

then...

4 Rounds

1 min max reps push press (65,95)

1 min max reps KB swings (35,53)

1 min max reps double unders

1 min rest

4 Rounds:
7 Squat Cleans 155, 105
14 Chest to Bar Pull Ups
100' Burpee Long Jump

Good Morning Billings!

TABATA INTERVALS:
20 Seconds of work followed by 10 Seconds of rest
8 Intervals at each station
Wall Ball Shots 20#, 14#
Alternating Overhead Dumbbell Press 40#, 20#
Farmers Carry (indoor laps) 35#, 25#
Row

Ladder WOD's are COOL!

OHS (65#, 95#)

10-9-8-7-6-5-4-3-2-1

BURPEES

5-5-5-5-5-5-5-5-5-5

HSPU's

1-2-3-4-5-6-7-8-9-10

*ex. your 1st round will consist of 10 OHS, 5 Burpees, 1 HSPU. 2nd round 9 OHS, 5 Burpees, 2 HSPU's

5 Rounds:

3 Turkish Get Ups 44#, 26# (per side)

25 Box Jumps

150' Sand Bag Toss 35#, 25#

OHP3.3.3
Push Press 3.3.3
Push Jerk 3.3.3

6 Rounds for time:

5 K2E
10 Deadlift 225, 185
15 Ring Dips
250m Row

Wall of Fame "BARBARA"

5 Rounds for time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

HAPPY THANKSGIVING! Burn the Bird WOD!

6 ROUNDS: 4 minutes work followed by 1 minute rest

First 3 rounds:

10 HSPU
10 SDHP 95#, 65#

Second 3 rounds:

10 Burpees

10 Sand Bag Squat Jumps 50#, 35#

If you missed out yesterday...

"GRACE" 30 clean and jerks for time

and

MAX PULL-UPS in 1 Min.

For those that were here yesterday...

4 ROUNDS

20 Ring Dips

20 Wall Ball Shots

20 Sit-ups

20 Step-ups (sandbag)

200m ROW

Wall of Fame

Micheal and Tasha checking their vertical leap

"GRACE"

30 Clean and Jerks for time

Max Effort Pull Ups in 1 Minute

Back Squat 5-5-5-3-3-1

100 Push Ups for Time

1000K for Time

2 x 12 min AMRAP's

Sorry, just have to say it one more time...Way to go BOBCATS!!!!

2 x 12 Min AMRAP's

A) 16 Walking Lunges (45, 25)

8 Toes to Bar

4 Turkish Get Ups (44, 26)

3 min REST

B) 16 Deadlifts (135, 95)

8 Burpee Long Jumps

4 HSPU's

AMRAP in 20 Minutes:

8 Power Snatch 115#, 75#

12 Pull Ups

16 Wall Balls

then..........find your MAX vertical jump!

50 Double Unders
10 Sit Ups
10 Push Press (3/4 body Weight)
40 DU
20 SU
10 PP
30 DU
30 SU
10 PP
20 DU
40 SU
10 PP
10 DU
50 SU
10 PP

30 Seconds On 30 Seconds Off

5 Rounds:
Power Clean 135, 95
Burpees
Box Jump

5 Rounds:

10 OHS 115, 75

10 KB Snatch (each arm) 53, 35

10 Ring Dips

200m Sand Bag Carry 50, 35

Monday and Tuesday for WALL of FAME

"CINDY"
AMRAP in 20 minues:
5 Pull Ups
10 Push Ups
15 Squats

HSPU 8-8-8-8-8-8 and Push Up-Row 8-8-8-8-8-8

30-20-10

Swings 77, 44

Double Unders

400m Run

Reminder...We do have class tomorrow morning at 8:00

1 MIN @ each

1 MIN rest after 6 MIN

3 ROUNDS

ROW

Walking Lunges

Tire Flips

Lateral Burpees

KB Swings

SDHP (75/55)

Have a GREAT weekend!

Cleans 3-3-3-3-3

*during rest periods do a set of MAX REPS ring push ups
50-40-30-20-10
Double Unders
Sit Ups
Wall Ball Slams 20#, 14#

AMRAP in 30 Minutes:

800m Run/Row

15 Push Jerk 135#, 95#

30 Double Unders

3 Rounds for time:

50 Air Squats
10 Hang Clean 135#, 95#
7 HSPU

4 Rounds for Time:

3 Turkish Get Ups (each arm) 44, 26
6 Muscle Ups
9 Man Makers 40, 20

PUKIE BASH WOD #1 (come and find out;)

Sectionals Division: Yurii 1st Place, Donny 3rd Place
Rx Division: Josh 1st Place, Doug 2nd Place, Barry 3rd Place

Rx Division: Kerry 1st Place, Bri 2nd Place

Intermediate Division: Darin 3rd Place

Intermediate Division: Lyndsey 2nd Place, Amanda 3rd Place

10 CrossFit Billings Competitors Placed at the PUKIE BASH!!

Awesome Job Athletes!! We are so proud of you!!

REMINDER: We do not have class this Saturday! Come support our athletes this weekend at the Holiday Pukie Bash starting at 9am. See you Sun. @4:30!

Tabata Intervals:

Pull Ups
Wall Ball Shots
Burpees
KB Swings

Back Squat 5x7

2000m Row

RUNNING ELIZABETH

21.15.9
Cleans 135,95
Ring Dips
400m Run

AMRAP in 10 minutes:
10 Pull Ups
10 Box Jumps
10 Ground to Overhead 115, 75

*5 minute rest*

800m Run
200 Ft. Burpee Long Jump
800m Run

50-40-30-20-10

Wall Ball Shots 20#, 14#

Double Unders

Only 1 class today at 4:30pm

HALLOWEEN TABATA INTERVALS

20 sec of work:10 sec of rest (8 total rounds)

We will be breaking these up - 4 sets at each exercise x 2 rounds

KB Swings (35#,53#)

DU's

Push Press (55#,75#)

Box Jumps (20",24")

One more reminder: If you are participating in Pukie's Challenge on Saturday, train wisely this week. Make sure you give your body time to rest and time to recover before Saturday's big challenge!! For those of you who aren't participating, come down and cheer us on!

Did we mention we have FUN at CrossFit!

4 Rounds:

7 Squat Cleans 155,105

14 HSPU

21 Knees to Elbows

Annoucements....

Saturday class @ 7:30am

Sunday class @ 4:30 only...It's going to be a spook-tacular WOD!

Let's have some fun with it...Wear a costume or you will be punished with 50 burpees for your warm-up! And yeah, we're serious about the burpee thing!

Today's WOD

6 Turkish Get-ups (35#, 53#)

20 DU's

15 Deadlifts (135#, 195#)

200m Sandbag Run (35#, 50#)

HELEN or......

20 OHS 115#,75#
5 Burpees
15 OHS
10 Burpees
10 OHS
15 Burpees
5 OHS
20Burpees

"HELEN"

3 Rounds for Time:
400m Run
21 KB Swings 53#, 35#
12 Pull Ups

Manic Monday!

RACK JERKS

5 X 1

AMRAP 15 MIN

400m ROW

15 PUSH PRESS (75% of body weight)

Have a great start to the week!

30's!

Complete 30 reps of each of the following for time:

Sit-ups

Burpees

Push Press (75/55)

KB Swings (53/35)

Calories on Row

Med Ball Cleans (20/14)

K2E's

Jump Squats

Dips or Body Rows

DB Thrusters (25/45)

TGIF!

4 ROUNDS

10 Hang Power Snatch (75#,105#)

20 Back Extensions

30 Weighted Overhead Lunges

40 Double Unders

If time...a relay for FUN!!!

2 x 7 min AMRAP

AMRAP 7 Min

7 push-ups (release hands at bottom)

7 box jumps

800m RUN

AMRAP 7 Min

7 pull-ups

7 sand bag cleans

Zercher Squats 5x5

5 Rounds

30 Seconds on 30 Seconds off:

Row

HSPU

Box Jumps

Morning classes bring a hoodie...

AMRAP 22 min

200m RUN
7 push press/arm with KB's
11 power cleans (95/135)
17 ball slams
50 ft burpee long jumps


Have a GREAT Day!

4 Rounds:
12 Thrusters 135, 95
18 L Pull Ups (sub pullups + L-sits)
36 Double Unders

Great way to start a Saturday...

4 Rounds

45 sec on/15 sec off

Row

SDHP (65/95)

Lateral Shuffle

KB Swings

Jump Squats/Body Squats

Fran, fran, fran...........

Don't forget to send in your Pukie's Holiday Bash registration form. Entries must be in by the 22nd of October (2 weeks away). The competition is held here in Billings at Alternative Athletics on November 6 and promises to be loads of fun!!!!!!!!!!!! We have registration forms in the gym.

"FRAN"
21-15-9
Thrusters 95#, 65#
Pull Ups

3 Rounds:
800m Run
50 Back Extensions
50 Sit Ups

1000m Row
3 Rounds:
10 Hang Power Snatch 105, 75
20 Pull Ups
30 Double Unders
500m Row

Take a break from football and come get your workout on!

Rotate thru 3 mini WODS

A: 10-9-8-7-6-5-4-3-2-1

Lunges (30/15)

Dips

B: 10-9-8-7-6-5-4-3-2-1

Wall Ball Shots (20/14)

Lateral Burpee Jumps

C: 10-9-8-7-6-5-4-3-2-1

OHS (95/65)

Mountain Climbers

4 Rounds:
100ft. Sand Bag Clean and Toss 50#, 35#
20 Back Extension
40 Double Unders

Anyone's hands look like this after ALL those pull ups?

AMRAP in 21 Minutes:

200m Run

2 Rounds of "Cindy"

(5 Pull Ups, 10 Push Ups, 15 Squats)

Push Press 5x3

30-20-10
Burpees
Box Jumps 24", 20"
KB Snatch 53#, 35#

3 Rounds:
100ft. Sand Bag Lunge 50#, 35#
10 Dead Hang Pull Ups
10 Chest To Bar Pull Ups
10 Kipping Pull Ups
400m Sand Bag Carry 50#, 35#

The Paleo Challenge has started!

Check out today's Gazette. Yurii helping out the kids during Fire Prevention Week.

10 Rounds:

15 DL 135#, 95#

15 Push Ups