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

FGB or.......

AMRAP in 25 minutes:
5 Tire Flips/Jumps
10 Burpees
15 GHD
20 KB Swings 53#, 35#

"FIGHT GONE BAD"

Has anyone seen this guy??

(Donny after "Kelly" He set a gym record 23:41 and so did Bri 27:09)

"FGB"

3 Rounds:

*1 minute at each station, continuous rep count with 1 minute rest at the end of the last station.

Row (Kcal count for reps)

Wall Ball Shots 10' target 20#, 14#

SDHP 75#, 55#

Box Jumps 2o", 20"
Push Press 75#, 55#

As many reps as possible at each station, each station is 3 minutes long with a 1 minute rest after each station.
Stations:
Man Makers
Double Unders
Ring Dips
Walking Lunges
Squat Jumps

"Jack"

"Jack"
AMRAP in 2o Minutes:

10 Push Press 115#, 85#

10 KB Swings 1.5 pood, 1 pood

10 Box Jumps 24", 20"