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