5 Rounds for time:

5 Power Snatch (3/4 body wgt)
15 L Pull Ups
45#, 25# Plate Overhead walking lunge (from pull up bar to door)
200m Sprint

the "Chipper"

4 Rounds:
50 DU (150 Singles)
40 Ab Mat Sit Ups
30 KB Swings 35#, 53#
20 Ring Dips
10 HSPU

Front Squat 5x5

Chest to Bar Pull Ups 4xBurn Out

4 Rounds:
250m Row
20 Wall Ball Shots
20 Body Rows

WOD #2 From the Showdown:

AMRAP in 10 minutes:
DB Thrusters 40#, 25# (can use barbell 85#, 50#)
KB Swings 53#, 35#
Box Jumps 24", 20"

4 Resistance Runs
4x13 DB Bent Over Rows

"Nancy"

5 Rounds:
400m Run
15 OHS 95#, 65#
*for Wall of Fame

Weighted Step Ups 5x8

1 Arm DB Press 5X12

AMRAP in 12 minutes:
12 Wall Ball Shots
12 Ring Rows
200m Run

10 Rounds:

12 Burpees
12 Pull Ups

Reminder...No classes this Sunday.

Good Luck to our athletes at tomorrow's CrossFit Showdown...Kerry, Michele, Aleta, Todd, Donny, Doug, Travis, and Josh. We know you will represent!!!

Same format as "FGB" but different stuff...

3 Rounds

1 minute at each

1 minute rest after each round

3, 2, 1, GO

Deadlifts (225/155)

Lateral Burpee Jumps

Ring Dips

Overhead Walking Lunges

DU's

2 min rest- BONUS 4th Round!

Clean and Jerk 5x3

3 Rounds:
10 (each arm) DB Snatch 50#, 30#
20 Ab Mat Sit Ups
400m Run

"NATE"

AMRAP in 20 Minutes:
2 Muscle Ups (sub 6 pull ups & 6 ring dips)
4 HSPU
8 KB Swings 70#, 44#

3 Rounds for time;

10 Hang Power Snatch 65#, 95#
20 Burpees
30 Wall Ball Shots
40 Double Unders
(WOD #2 of MT CF Games last year;)

AMRAP in 20 minutes:

25 Box Jumps
15 Chest to Bar Pull Ups
400m Run

Skill Work:
Hand Stand Push Ups

BEAR COMPLEX:

5 Rounds-7 reps each exercise:
Clean
Front Squat
Push Press
Back Squat
Push Press
*touch and go off floor, no dropping or re-gripping the bar.
*rest as much as needed in between rounds.

6 Rounds:

10 Ground to Overhead 135#, 95#
50' Burpee Long Jump
Row 200m

"BARBARA"

5 Rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3 minute rest in between rounds

Row 500m
40-30-20-10 Reps of:
KB Swings
Ring Rows
Knees 2 Elbows or Toes 2 Bar
400m Sand Bag Carry

AMRAP in 20 minutes:

7 Back Squat 185#, 135#
10 Steps Overhead Walking Lunge with dumbbell 45#, 30# RIGHT hand
7 Burpees
10 Steps Overhead Walking Lunge with dumbell 45#, 393 LEFT hand

Only 1 class @ 4:30 today...Nutrition talk to follow class @ 5:30!

21 Box Jumps

21 DB Thrusters

21 DU's

21 SDHP (55/75)

400m RUN

15 Box Jumps

15 DB Thrusters

15 DU's

15 SDHP

400m RUN

9 Box Jumps

9 DB Thrusters

9 DU's

9 SDHP

400m RUN

AMRAP in 20 min:

10 Pull Ups
10 SDHP 105#, 65#
10 Burpees

NUTRITION SEMINAR THIS SUNDAY @ 5:30PM and Tuesday August 10th @ 7:30pm

Dr. Laura Swant of the Oklahoma Health Science Center, will be giving a NUTRITION SEMINAR at CrossFit Billings Sunday August 8th at 5:30pm and Tuesday August 10th at 7:30pm. She will be discussing the Health Benefits of Paleo Eating.

This is a FREE seminar for everyone to attend, so please invite a friend, especially those who have high blood pressure, heart disease, or any other health issues. Dr. Swant specializes in Internal Medicine/Pulmonary/Critical Care and is also affiliated with the University of Oklahoma.

**This Sunday we will ONLY have 4:30pm class and then the Nutrition Seminar with Dr. Swant @ 5:30pm.

WOD
1000k ROW FOR TIME
then.............
4 Rounds:
10 Sand Bag Overhead Press
20 KB Swings 66#, 44#
10 L-Pull Ups or Toes 2 Bar

Squat Snatch 3-3-3-3-3

AMRAP in 10 Minutes:
30 Walking Lunges with Plate Overhead
15 Ring Dips

6 Rounds:

2 Turkish Get Ups (per side) 53#, 35#
4 HSPU
8 Box Jumps 36", 30"
200m Sand Bag Carry 75#, 50#

For Wall of Fame:

Max Push Ups in 1 minute
Max Pull Ups in 1 minute

SKILL WORK or...
21-15-9
Wall Ball Shots
Double Unders
Squat Jumps

800m Run
15 Squat C&J 155#, 105#
800m Run
15 Squat C&J