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