5 x 3 AMRAPs (1 minute rest in between each amrap)

5 Burpee Pull Ups
10 KB Swings 53#, 35#

3 Thrusters every minutes on the minute for 12 minutes

3 Rounds for time:
500m Row
3 Rope Climbs

AMRAP in 6 minutes:
6 Power Snatches 95#, 65#
6 Sand Bar toss 50#, 35#
6 Body Squats
**REST 3 MIN**
AMRAP in 6 minutes:
6 Push Ups
6 Box Jumps
6 Knee to Elbows

7 Rounds for time:

3 Deadlifts
3 Hang power cleans
**no letting go of bar during round.
**rest 1 minute in between rounds.
30 MUSCLE UPS FOR TIME

"WHITE"

5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Weighted Lunge 21 Steps 45#, 25#
Run 400m or Row 400m or Bike 2 Minutes

2 Squat Cleans/min for 15 minutes

Wall of Fame "ANNIE"
50.40.30.20.10
Double Unders
Sit Ups

7am CROSSFIT ENDURANCE CLASS TOMORROW

**Also please bookmark your computer with our new blogspot http://www.crossfitbillings.com/category/crossfit/ or go to the main page on www.crossfitbillings.com and hit the WORKOUT OF THE DAY tab for workouts!

"JACKIE" or...

5 ROUNDS:
Prowler push up and back 180#, 90#
10 Burpee Box Jumps 24", 20"
2 Gassers

"Jackie" WALL OF FAME

1000m Row
50 Thrusters 45#, 35#
30 Pull Ups

Weighted Pull Ups 5x5
Bench Press 5x5

3x800m Run
**3 minute rest periods

3 ROUNDS:


30 Wall Ball Shots 20#, 14#


25 Burpees onto Plate


20 KB Swings 70#, 44#

AMRAP in 21 Minutes:
400m Row
3 Rope Climbs
6 HSPU
**every 3rd minute = 3 Zercher Squats

3 Rounds:
20 Ball Slams
10 Lunges/leg 45#, 25#
3 MINUTE REST
3 Rounds:
20 Double Unders or 20 Tuck Jumps
10 Chest to Bar Pull Ups
3 MINUTE REST
20 KB Snatch (10/arm) 53#, 35#
10 Grasshopers/leg

SKILL WORK: OVERHEAD SQUAT

5 Rounds:
20 Box Jumps 24", 20"
10 Thrusters 105, 75
20 Body Rows

AMPAP in 20 Minutes:
20 KB Swings 53, 35
2 Rope Climbs
14 Hang Power Cleans 95, 65
7 Burpee Long Jumps
2 Gassers/200m Run

DON'T WORRY...JUST COME...IT WILL BE FUN!!

Banded Squats 20x2

8 x 3oom Row Sprints

100' Sandbag Lunge
21 Pull Ups
21 Sit Ups
100' Sandbag Lunge
18 Pull Ups
18 Sit Ups
...continue with reps of 15, 12, 9, 6
(sandbag stays constant)

Deadlifts 2x5, 2x3, 2x1

40.30.20.10
Double Unders
Push Ups

Now we are really doing "Karabel'

10 Rounds for time:
3 Squat Snatch 135, 95
15 Wall Balls 20, 14

5 Rounds:
1 Overhead Press
1 L-Pull Up
3 OHP
3LPU
5OHP
5LPU
*3o Seconds rest in between rounds

SKILL WORK: Muscle Ups

CLOSED TODAY

"TAKE THE TURKEY OFF" WOD TODAY @ 8am

**We are CLOSED Friday **Happy Shopping! See you Saturday @ 8am for CrossFit Class and 9am for CrossFit Endurance

REMINDER NO ONLY 1 CLASS THANKSGIVING

Join us for...
"TAKE OFF THE TURKEY"
@ 8am

Congrats to the proud parents Amanda and Forrest Hunt

Maddie Nell 6lbs 9oz

BANDED RESISTANCE DEADLIFTS

20x2

*30 seconds of rest in between sets

5x400m Run

*2 minutes rest in between sets

Skill Work: Rope Climbs - L sits - HSPU

Best Fat Loss: Vickie Best Muscle Gain: Ty

Strict Cindy Challenge Winners: 1st Lee, 2nd Jason, 3rd Sarah
10.9.8.7.6.5.4.3.2.1
Box Jumps 24", 20"
Chest To Bar Pull Ups
HSPU

"KARABEL"

10 Rounds:
3 Squat Snatch 135#, 95#
10 Wall Balls 20#, 14#

7 Rounds for time:
7 Max Vertical Jump
14 KB Swings 70#, 44#
21 Sit Ups

Skill Work: Muscle Ups

7 Rounds for time:
10 SDHP 95#,65#
10 Ring Dips

3 Rounds for time:
21 Hang Power Snatch 75#,45#
14 Box Jumps 24",20"
7 Toes to Bar

HAPPY BIRTHDAY BRUTAL BRI

5x5 Thrusters

AMRAP in 10 Minutes:

200m Sandbag Carry 70#, 50#

15 KB Swings 53#, 35#

"JOSH" or......

10 Rounds for time:
10 Deadlift 135#,95#
15 Push Ups

Just a nice lookin' group of CrossFitters

"JOSH"

42 Pull Ups

21 OHS 95#, 65#

30 Pull Ups

15 OHS

18 Pull Ups

9 OHS

AMRAP in 25 Minutes:

5 Tire Flip/Jumps
10 Burpees (w/plate)
15 Hang Power Cleans 95#, 65#
20 KB Snatch (10/arm)
400m Run

3 Rounds for time:
15 Deadlifts 225#, 155#
15 HSPU
15 Pull Ups
15 Thrusters 95#, 65#

CrossFit Endurance Seminar Today 9-11AM

AMRAP in 7 Minutes:
6 Box Jumps 24". 20"
6 SDHP 95#,65#
3 Minutes Rest
AMRAP in 7 Minutes:
6 Wall Balls 20#, 14#
6 Ring Dips

Tabata Intervals

20 seconds of work 10 seconds of rest
8 intervals per station, then switch
KB Swings53#, 35#
Sit Ups
Body Squats
Burpees

Row 1000m
3 Rounds:
10 OHS 135,95
30 Double Unders
then...
Run 800m

Cindy continues....

Cowgirl Ali MacCarty is down in Vegas for the INFR

You can watch her run on a live webcast today @ 1pm

http://www.infr.org/ GO ALI!!!!

Or......
4 Rounds for time:
5 Muscle Ups
10 Hang Power Snatch95#, 65#
400m Run

Tuesday and Wednesday "CINDY"

AMRAP in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Squats
**Strict Cindy Challengers, please check in with Kerry after you do the WOD!

Skill Work: Rope Climbs

5 Rounds:
6 HSPU
12 Toes To Bar
24 Lunges DB 35#, 25#

GREAT JOB CROSSFIT BILLINGS @ PUKIES BASH!!!!!

Joe 2nd place Intermediate Men

Pat 3rd place Intermediate Men (not pictured)

Tasha 2nd Place RX Women

Sean 2nd Place RX Men

CrossFit Billings TEAM 1st Place
Murdock, Tara, Sean, Yurii

Pull 2 Squat Snatch every Minute for 12 Minutes

30.20.10

Burpees

KB Swings 53#, 35#

Double Unders

GYM CLOSED TODAY! SEE YOU SUNDAY @ 3:30PM!

REMEMBER GYM IS CLOSED TOMORROW FOR THE PUKIE BASH! COME SUPPORT CFB @ ALT.ATHLETICS 8:30AM FIRST HEAT!

4 Rounds for time:
200m Run
20 Pull Ups
200m Run
20 Push Ups
200m Run
20 Sit Ups
200m Run
20 Squats

7 Rounds for time:

5 Deadlifts 275#, 185#
100' Sand Bag Toss 70#, 50#
15 Burpees

Nancy or........

10 Rounds:
10 KB Swings 66#,44#
10 Box Jumps 24", 20"

Wall of fame "NANCY"

One of our Best Trainers @ CrossFit Billings....

I think she may have cheated on CINDY!
5 Rounds for time:
400m Run
15 OHS (95#, 65#)

AMRAP MONDAY!

AMRAP 21 Minutes

3 TKU/arm (53/35)

6 Burpee Long Jumps

9 Knees to Elbow

12 Push Press (95/65)

Have a Safe and Happy Halloween!

Get your hands out of the candy bowl!!!

10.9.8.7.6.5.4.3.2.1

Squat Cleans (70% Max)
Dead Hang Pull Ups

2 ROUNDS:
Max Double Unders in 2 minutes
**rest 2 minutes
Max Box Jumps in 2 minutes
**rest 2 minutes
Max Pull Ups in 2 minutes
**rest 2 minutes
Max Sit Ups in 2 minutes
**rest 2 minutes
Max Ball Slams in 2 minutes
**rest 2 minutes

15 Deadlifts 185#, 115#
Run 200m
12 DL
Row 200
9 DL
Run 400m
7 DL
Row 400m
5 DL
Run 200m
3 DL
Row 200m
1 DL

Skill Work: Gymnastics (Rope Climbs, HSPU, L-sits, Muscle Ups)

2 Rounds for time:
800m Run
2 Rope Climbs
L-sit Hold (30 seconds)

CFE

CrossFit Endurance Classes coming to CrossFit Billings!!!!

Are you training for, or have you ever wanted to train for a 5k, 10k, Marathon, or an Ironman, but just don’t know where to start? Are you tired and bored with LSD (Long Slow Distance) training? Do you have an injury from poor form or overuse that just won’t go away? Or do you just want to improve your 400m and 800m runs/rows in our daily WODs? If you answer “YES” to any of these questions than CrossFit Endurance is for you!

Starting November 1^st we will be adding two classes per week specifically for CrossFit Endurance WODs. The classes will be on Thursday nights at 6:30pm and Saturday morning at 9am. We will also assign a “homework” endurance WOD for you to do sometime between Sunday and Thursday on your own or with a group of others from class. If the class times don’t agree with your schedule we will post the Endurance WODs just like we post the strength WODs so you can do them when your schedule allows. CrossFit Billings WODs will remain the base of your program and CrossFit Endurance (CFE) WODs are to be used in addition to the CrossFit Strength program.

We are scheduling a CFE Seminar on Saturday the 12^th of November from 9am-11am. With this, we will go into more depth on what exactly CFE is and how you use it. We would really encourage you to attend this if you would like to make CFE part of your training program. We will cover a broad range of information including, injury prevention, programming, modalities of endurance training, nutrition, running form and mechanics, running form drills, and we will also do some video analysis of your running form.

This is a GREAT opportunity for you to add another element into your training. It will not be easy; it will challenge you, but with that challenge, comes a great reward. If you follow the program and do the work you will be faster, stronger, and better!

"THE CHIEF"

AMRAP in 3 Minutes of:
3 Power Cleans 135#, 95#
6 Push Ups
9 Body Squats
**Rest 1 minute
**Repeat for a total of 5 cycles

Skill Work: OHS 3x5, 2x10

5 Rounds for time:
10-20-10 Shuttle Run
100' Sandbag Toss 70#, 50#
15 Chest To Bar Pull Ups

"JT"

21.15.9
HSPU
Ring Dips
Push Ups
*5x300m Row Sprints

Skill Work: Squat Cleans

5 Rounds for time:
5 Squat Cleans (65% of max)
200m Run
20 Sit Ups

Happy Birthday Jason Barrie and Kerry Hanson

AMRAP in 20 Minutes:
3 Rope Climbs
6 HSPU
9 Vertical Leaps
**Every other minute pull 2 Deadlifts

For Time:
10 Chest to Bar Pull Ups
20 Ring Dips
30 Box Jumps 24". 20"
40 Toes to Bar
50 Double Unders
60 Burpees
70 Body Squats

NO NIGHT CLASSES TONIGHT: GYM CLOSED

CFB will be @ YCF for "AMAZING GRACE" fundraiser for Breast Cancer Awareness!

10 Minute AMRAP:
10 KB Swings 70#, 53#
5 Strict Pull Ups
*Rest 3 minutes*
10 Minute AMRAP:
5 L Pull Ups
10/10 DB Walking Lunges 35#, 25#

4 rounds for time:
30 double unders
20 wall ball shots
15 burpee box jumps
10 overhead squats
**rest 2 minutes

Badger continues.......

or.....
3 Rounds for time:
500m Row
12 Push Press
15 V-Crunch Sit Ups
5 Tire Flip Jumps

Wall of fame "BADGER"

3 Rounds for time:
30 Squat Cleans 95#, 65#
30 Pull Ups
800m Run

3 Rounds:
20 SDHP 95#, 65#
25 Burpees
30 Box Jumps 24", 20"

DON'T CHEAT ON CINDY!!!

5 Rounds for time:
5 Front Squats 185#, 135#
10 Clapping Push Ups
20 Toes To Bar

5 Rounds for time:

5 Power Cleans
10 Bar Facing Burpees
200m Sprint (400m route) walk back

MAX REPs Chest 2 Bar Pull Ups

7 Rounds:
35 Double Unders
1 Snatch
Max Rep C2B Pull Up

http://talktomejohnnie.com/testimonial/praise-from-crossfitters

Check out this link to read the letter Travis submitted to John Welborne's blog spot about Yurii and his training CrossFit Football and how it ALMOST lead Yurii to the WORLD CROSSFIT GAMES!!! Thanks for writing this letter Travis!

45 seconds on 15 seconds off:

4 Rounds for time:
DL 185#, 135#
WB Shots 20#, 14#
Push Press 75#, 55#
Bear Crawl max distance
V-Sit Ups

CINDY continued...

For those that didn't get the pleasure of doing "CINDY" yesterday, you still get a chance to today!!!

For everyone else...

100 Hang Power Cleans for time (135/95)

*on every minute do 3 burpees

STRICT CINDY CHALLENGE BEGINS TODAY!

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

AMRAP in 7 Minues:
100' Overhead Walking Lunges 45, 25
100' Burpee Long Jump
**REST 3 minutes
AMRAP in 7 Minutes:
2 Rope Climb
50' Bear Crawl

TEAM WOD

Each team member does 3 Rounds
(only 2 people working at the same time)
21 KB Snatch RT/LT 53, 35
1 Gasser
15 DB Push Press 60's, 30's
15 Box Jump 24", 20"
1 Gasser
9 HSPU
9 DL 225#, 165#
1 Gasser

AMRAP in 23 Minutes:

7 Power Snatch 95, 65
9 Pull Ups
15 KB Swings 53, 35
21 Mountain Climbers/leg

5 Back Squats every minute for 10 minutes (70% max)

30.20.10
Double Unders
Body Rows (false grip)
Run 200m after each round

"Grace" or....

4 Rounds for time:
15 C2B Pull Ups
15 Burpees
400m Run

Wall of Fame "GRACE"

30 Clean and Jerks for time 95#,135#

4 rounds for time each:

300m Row
9 OHS 95, 65
6 T2B
200m Farmers Carry
6 Sand Bag Push Press
9 Box Jumps 30", 24"
** rest 2 minutes in between each round

GYMNASTICS SKILL WORK

AMRAP in 17 Minutes:
5 Thrusters 95#, 65#
7 Hang Power Clean 95#, 65#
10 SDHP 95#, 65#

5 ROUNDS:

3 Power Snatch (70% Body Weight)
5 HSPU
7 Box Jumps 32", 26"

2 Rounds:
800m Run
4 L Pull Ups
4 Turkish Get Ups (2/side)
4 L Pull Ups
4 Turkish Get Ups
400m Run
8 Sand Bag Step Ups/leg 50#, 35#
8 Burpee Long Jumps
8 Sand Bag Step Ups
8 Burpee Long Jumps

Skill Work: 15 Minutes SNATCH BALANCE/OHS

FOUR FUN ROUNDS of:
4 Ring Push Ups
15 9' Vertical Wall Touch

6 Rounds:
3 Minute AMRAPs w/ 1 minute rest in bewteen:
3 Cleans 155#, 105#
6 Push Ups
9 Body Squats (even rounds) or...
9 Dips (odd rounds)

20 min AMRAP Tuesday!!

8 Burpee Box Jumps

8 Toes to Bar

8 Lunges/leg with plate Overhead (35/45)

16 Back Extensions

Then just for FUN, everyone's favorite....RESISTANCE RUNS!!!!!

Push Press 2x5~~Push Jerk 3x2

AMRAP in 12 Minutes:
5 KB Snatch RT 70, 53
5 KB Snatch LT 70, 53
200m Sand Bag Carry 70, 50

DEAD "NASTY GIRLS"

3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans135#, 95#
**pull 5 DL after each round (75%max)

AMRAP in 15 MINUTES:
1 Rope Climb
10 Ring Dips
20 Wall Ball Shots 20#, 14#

J4F: (just for fun;)
Sled Drives
Sled Pulls

Gymnastics Skill Work 15 minutes:

Rope Climbs
L-sits
HSPU
Hand Stand Walks
then.....
1x200m Run
1x400m Run
1x800m Run
1x200m Row
1x400m Row
1x800m Row

BEAR COMPLEX

7 Rounds of these 5 movements:

Clean

Front Squat

Push Press

Back Squat

Push Press

NO - Dropping the bar, touch and go off floor, if you must rest...bar has to be on you.

If you fail at any these...you must start your 7 rounds over.

5 SETS total

2 Power Snatch every minute for 15 minutes

KILLER KAGE



Tabata Intervals:
(8 per station then rotate)
1 Round
Sit Ups
Chest 2 Bar Pull Ups
Squats
Push Ups

FOR TIME:

10.9.8. Reps of:
Thruster 135, 95
KB Swings 70,53
Burpees
400m Run
7.6.5.4 Reps of:
Thruster
KB Swing
Burpees
400m Run
3.2.1 Reps of:
Thruster
KB Swing
Burpees

Congrats to Pat, Ali, Jodie, Summer, Sean, Tara, and Bri! Who all ran in the MT Govenors Cup Yesterday!

3 Rounds for time:
40 Double Unders
30 Squats
20 Ring Dips
10 Push Press 135, 95

Skill Work: Rowing/Pull Ups

First Heat Fight Gone Bad

Row 750m


30.20.10


Swings 53, 35


Pull Ups


Sit Ups


Row 500m

Fundraiser FIGHT GONE BAD 6

3 Rounds:
1 minute at each station
count your reps to total your score
Row (count Kcals)
Wall Balls 20,14 10' target
SDHP 75,55
Box Jump 20"
Push Press 75,55
*1 minute rest*
Donate online @ http://www.fgb6.org/ or @ CrossFit Billings
Thank you for supporting crossfit charities!

FGB6 Time Change: Now 8:30am!!!

*we had several who wanted to participate but, couldn't due to other obligations, so we moved the time up a half hour to 8:30am!
**8:30am - WOD instructions, movement demonstrations, and warm up!
**9am - HEAT 1

4 x Weighted Steps Ups (8/leg)
4 x Weighted Push Ups (5 reps)
8-100m Sprints
(rest 1-2 minutes in between sprints)

FIGHT GONE BAD 6 FUNDRAISER THIS SATURDAY @ 8:30am

If you can't make the WOD but would still like to donate you can online or at the gym.

www.sportsgrant.org/fgb6
Please sign up @ gym if you are planning on working out with us, so you can be put into a heat.

Thank you CrossFit Billings!

Skill Work: Rope Climbs and Rowing

1000m Row
3 Rounds:
2 Rope Climbs
10 Power Snatch 115#, 85#

Skill Work: Squat Cleans

AMRAP in 20 Minutes:
800m Run
7 Muscle Ups

5 Rounds for time:

5 OHS 135#, 95#
10 Toes to Bar
15 DB Hang Squat Cleans 40#, 30#
20 Double Unders

Congrats to IRONWOMAN Bri!

3 Rounds each for time: (rest 2 minutes in between rounds)

5 Deadlifts (75-80% 1RM)
Run 400m
25 Box Jumps 24", 20"

We remember...

Remember the day....Bow and Pray....

Yes we have class today at 3:30pm and 4:30pm!

**Pull 2 Power Snatch every 30 sec. for 10 Minutes**
AMRAP in 10 Minutes:
200m Sand bag carry 70#, 50#
10 C2B Pull Ups

4 Rounds for time:

500m Row
7 Thrusters 135#, 95#
5 Burpee Long Jumps

"NATE"

AMRAP in 20 Minutes:
2 Muscle Ups (sub 6 Pull Ups, 6 Dips
4 HSPU
6 KB Swings 70#, 53#

Wed WOD

An Oldie but a Goodie!

5 Rounds:

100' OH Walking Lunge 45#, 25#

21 Burpees

*After each round you have 90 seconds to perform 5 Squat Cleans (70% MAX)

7 Rounds for time:

5/Arm KB Snatch 53, 35
10 Goblet Squats 45, 35
10/Leg Mountain Climbers
1 Rope Climb

Sorry, last minute change...

We will have open gym tomorrow (MONDAY) from 8am-10am. Feel free to come get a WOD in!! Coaches will be WOD'ing too, so no organized group class. Happy Labor Day!

NO CLASS TODAY OR LABOR DAY MONDAY! We will see you at 5am Tuesday Morning!

"31 Heros" WOD

AMRAP in 31 Minutes:
8 Thrusters 155#, 105#
6 Rope Climbs
11 Box Jumps 30", 24"
**This is a partner WOD. Partner #1 will do the work listed above, while partner #2 runs a 400m with a sandbag 45#, 25#. Once partner #2 returns from the run, partner #1 will grab the sandbag and start their 400m run, while partner #2 continues work where partner #1 left off.
Score=total number of reps

On Sept 3rd...

CrossFit gyms across the nation and world will gather together to honor our heros killed in action Aug 5, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds recieved will go to these families through the Navy SEALS foundation. To register please go to www.31heroes.com

Skill Work: JERK

10.9.8.7.6.5.4.3.2.1

KB Snatch (each arm) 66#, 44#

HSPU

Burpees

Overhead Squats 5.5.5.3.3.1.1

6 Minute AMRAP:
5 OHS 135, 95
10 Box Jumps 24",20"

HAPPY BIRTHDAY ELIJAH "BIG 7"

WALL OF FAME WODS:

~MAX PULL UPS IN 1 MINUTE

~MAX PUSH UPS IN 1 MINUTE
~2000M ROW

400m Run
50 KB Swings 53, 35
50 Double Unders
100' Sand Bag Toss 50, 35
40 KBS
40DU
100'SBT
30 KBS
30 DU
100' SBT
20 KBS
20 DU
100' SBT
10 KBS
10 DU
100' SBT
400m Run

2 Deadlifts Every Minute on the Minute for 15 Minutes

Say CONGRATS to Jay when you see him in the gym for

competing in his first ever CrossFit competition!

Great Job CrossFit Billings @ the Bridger CrossFit Showdown

Travis Norby 3rd Place in Advanced Male Division

NO CLASS TODAY!! SEE YOU TOMORROW @ 4:30pm!

Skill Work: Kettlebells (turkish get ups, windmills, snatch)

AMRAP in 12 Minutes:
3 Bench Press 185, 125
5 Back Squat 225, 165

10.8.6.4.2

Toes to Bar
Clean and Jerk 135, 95
Bar Facing Burpees
then...
3x100m Sprint

Just a Reminder: NO 8am class this SATURDAY

Come support our competitors at the Bridger CrossFit Showdown!
9am-4pm

"MORRISON"

50-40-30-20-10
Wall Ball Shots 20, 14
Box Jumps 24", 20"
KB Swings 53, 35

Enlarge image

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Skill Work: Snatch

3 Rounds for time:
400m Run
15 Power Snatch 95, 65
9 HSPU

TEAM WOD

Teams of 4:
Each team member picks a WOD and does it for time;)
ELIZABETH, FRAN, HELEN, DIANE....

NEW FALL SCHEDULE STARTS MONDAY AUG 29th

Monday: 5am Open Gym, 6am, 8:30am, 9:30-11:30am Open Gym, 4:30pm, 5:30pm, 6:30pm.
Tuesday: 5am Open Gym, 6am, 8:30am, 9:30-11:30am Open Gym, 4:30pm, 5:30pm, 6:30pm.
Wednesday: 5am Open Gym, 6am, 8:30am, 4:30pm, 5:30pm, 6:30pm.
Thursday: 5am Open Gym, 6am, 8:30am, 9:30-11:30am Open Gym, 4:30pm, 5:30pm, 6:30pm.
Friday: 5am Open Gym, 6am, 8:30am.
Saturday: 8am.
Sunday: 3:30pm, 4:30pm.

There is Liz...I wonder if she drove her SWEET car?
5 Rounds for TIME:
15 Body Rows (false grip)
15 Bench Press 155, 105
15 Back Squat 225, 165

Sorry, here are the WODS from Friday and today...

FRIDAY

21-15-9

OHS

BURPEES

SATURDAY

AMRAP 20min

5 L-Pullups

10 SDHP (75/95)

50' Bear Crawl

50' Crab Walk

200m Row

Hopefully see you for a Sunday WOD @ 4:30pm

"For a Good Time call Fran" .......21.15.9

(Ryan is sooooo happy we get to do FRAN again!)
and if you and Fran have already meet......
5x2 Squat Snatch
30.20.10
Box Jumps 24', 20"
Ring Dips
Double Unders

Wall of Fame "FRAN"

LIke Mother Like Daughter
She is everyone's homegirl....
21.15.9
Thrusters 95, 65
Pull Ups

Don't forget to STRETCH
800m Run
20 KB Swings 53, 35
20 DL 135, 95
400m Run
20 Jump Squats
20 V Crunch Sit Ups
800m Run
20 Ball Slams 20, 14
20 Back Extension
400m Run
20 Alternating DB Press 40, 20
20 DB Weighted Step Ups 40, 20

Skill Work: Gymnastics

There's Aligator Ali doin' the crawl

(she's the one who lost 18 cantelopes!)
6 Minute AMRAP:
6 Toes To Bar
6/6 Lunges w/shouldered sandbag 70,50
*5 Minute Rest*
6 Minute AMRAP:
3 Tire Flips
4 Burpees
5 Push Ups

Elbows nice and high Sandy!
5 Rounds:
15 Wall Balls 20,14
10 Power Cleans 135, 95
200m Run

5x3 PUSH PRESS

SUPER DUPER FUN TEAM RELAY!

Who's the guy with the new 5 fingers??
5 Rounds:
1 Rope Climb
3/3 Turkish Get Ups
15 DB Ground To Overhead 50, 35

AMRAP in 25 minutes:

5 Front Squats 185, 115
13 Push Ups
9 Box Jumps 24"
400m Run

Pull Ups Progressions

Guess WHO?

Tabata Intervals:

20 Seconds of work followed by 10 seconds of rest, stay at each station for 4 intervals and then move on to the next station. Go through this twice!
Gassers
C2B Pull Ups
Push Ups
Wall Balls 20,14

AMRAP in 7 Minutes~Power Snatch 135#, 95#
AMRAP in 5 Minutes~Burpees
AMRAP in 3 Minutes~Double Unders
In 1.5 Minutes find your 1 REP MAX SNATCH

Gymnastics Skill Work

4 Rounds:
500m Row
5 Muscle Ups

15/12/9/6/3

DL
HSPU
Vertical Leap

Super Saturday!

SKILL WORK:

10 MINUTES of Overhead Squat skills

THEN:

20 MIN. AMRAP

1 ROPE CLIMB

10 OHS (95/65)

10 CLAPPING PUSH-UPS

FUN FRIDAY

10 Rounds:
10 Box Jumps 24",20"
10 KB Swings 70#, 53#
then 4x200m Sprints

2 ROUNDS FOR TIME:

800m Run
15 Squat Cleans 155, 105

ANGIE......or....

5 Rounds:
7 Power Snatch 115, 85
9 HSPU
200m Sand bag run

"ANGIE"

100 pull ups~100 push ups~100 sit ups~100 squats

Gym photographer on site Tuesday 4:30pm class!!

Congrats to BRI SANDS for getting 3rd in her 1/2 Ironman Saturday in Bozeman! Her time‎:5:56:49! Amazing!!

AMRAP IN 25 MINUTES:
10 DL
20 Ball Slams
30 Double Unders
200m Row

**REMEMBER TODAY CLASS @ 5:30pm (not 4:30pm)

4 Rounds:

400m Run

21 Swings 53, 35

12 HSPU

3 rounds: 15 OHS 95,65. 15 Burpees, 15 WB20 ,14

Good Luck to MT's Sue Habbe from CrossFit Montana!!!! Sue is competing in the masters division of the CrossFit Games!

AMRAP 20 MIN

15 Hang Power Cleans (115/85)

12 Ring Dips

21 Sit-ups

Have a GREAT Friday everyone and tune into live coverage of the CrossFit Games via ESPN3 and the CrossFit Games site:

athttp://espn.go.com/espn3/index

http://games.crossfit.com/finals/live/satellite

We also have a bunch of athletes competing in the "Dirty Dash" on Saturday...Have FUN and get down and dirty with it!

Do you have skills???

Skill work:

HSPU

Box Jumps

Then:

"Diane"

21-15-9

HSPU

Deadlifts (225/185)

Come in and GET SOME!!!

ATTN: Thanks to Jim, we have another donated stereo system. This one is bit more new than the last one and it has an ipod docking station. So PLEASE load up those ipods with some rockn' playlists and bring them in!!!! We are very tired of listening to the same CD's over and over again. Better yet, yesterday at class we listened to Pandora on Derek's iphone and we had a little dance party too. How much does the music we play affect your workout?? I know I need a good beat to keep me going. Post comments and let us know what you think.

"Lynne"

5 ROUNDS

Max reps Body Weight Bench Press

Max reps Pull-ups

Record your reps in each round. On pull-ups you can rest while hanging from the bar, but once you let go of the bar, you're done. No more than 2 min in between rounds.

5 ROUNDS

5 POWER SNATCHES (135/95)

10 TOES to BAR

15 DB HANG SQUAT CLEANS (40's/25's)

20 DOUBLE UNDERS

1 mile run then...

5 Rounds:

10 Front Squats 135, 95

10 KB Swings 53, 35

10 Push Jerks 135, 95

PLEASE show up for this WOD!

We will have scaled options for you.

Do not fear, FUN will be had by all!!!

TEAM WOD

Each Member 400m Sand Bag Carry 70, 50
Then 3 Rounds:
15 Two Person DL 225, 185
40 Total Burpees
then each Member Run 800m

TRACK WORK OUT WITH SEAN: MEET @ THE GYM

CINDY IS A JERK!

"CINDY"
AMRAPin 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
**Every other minute do 3 Push Jerks

HAPPY 10 YEAR ANNIVERSARY TO KERRY AND YURII

100 DU
90 SQUATS
80 SIT UPS
70 BACK EXTENSIONS
60 LUNGES
50 PUSH UPS
40 BOX JUMPS
30 WALL BALL SHOTS
20 BURPEES
10 PULL UPS