2 X 12 Min AMRAP'S

A) 8 Ball Slams (14,20)

8 Burpees

8 Lunges/leg

3 MIN REST

B) 8 KB Swings (35,53)

8 Box Jumps (20,24)

8 Body Rows

Have a GREAT Monday!

15 Power Cleans 155#, 105#
30 Ring Dips
12 PC
24 Dips
9 PC
18 Dips
6 PC
12 Dips
3 PC
6 Dips
1 PC
3 Dips

Bench Press 5x10

40-30-20-10
Double Unders
Sit Ups
Back Extension

2 Thrusters every minute on the minute for 8 minutes (70% of IRM)

5 Rounds:
10-20-10 Shuttle Run
100' Sand Bag Toss
10 C2B Pull Ups

5 Rounds for time:

22 Box Jumps
22 KB Swings 53#, 35#
250m Row
22 Burpees
22 Ball Slams 20#. 14#

"ISABEL"

Skill Work: 10 Minute HSPU, Hand Stand Hold

20-15-10-15-20
Pull Ups
Walking Lunges

"ISABEL"

30 Snatches for Time
135#, 95#

AMRAP in 10:
10 Medicine Ball Cleans
2 Turkish Get Ups 53#, 35# (1/1)

AMRAP in 30 Minutes:

2 Gassers
20 DB Push Press 30#,15#
10 K2E
10 Body Rows

A BIG Thank You to our Partner WOD Participants!! What a great time!

4x4 Dead Lift

5 Rounds:
20 Sit Ups
20 Push Ups
30 Double Unders

Partner FIGHT GONE BAD (modified)

4 Rounds:
*1 minute @ each station. Clock runs continuously. Complete as many reps as possible @ each station before moving on. Score is counded by the number of reps performed (rower count kcals).
Row
Wall Ball Shots
KB Swings
Box Jumps
Push Press
Rest

2000k ROW for wall of fame

Sled Drives
Bench Press

Tabata Intervals:

Gassers
Pull Ups
Push Ups
KB Swings
Lunges

Thrusters 5x6

AMRAP in 12 minutes:
12 Sand Bag Push Press 50#, 35#
12 Ab Mat Sit Ups
12 Squat Jumps

WOD #2 From the MT Winter Challenge:

Score the number of Reps
3 Minute AMRAP:
10 Pull Ups
20 Double Unders
*1 minute rest*
10 Wall Balls 20#, 14#
5 Burpees
*1 minute rest*
5 Squat Snatch 115#, 75#
10 Toes to Bar

CrossFit Billings on Q2!

Check out these links for Nikki's story on CrossFit Billings this morning on Q2...pretty cool!

http://www.ktvq.com/videoplayer/?video_id=5050

http://www.ktvq.com/videoplayer/?video_id=5052

Winter Challenge WOD #1

5 Rounds:
250m Row
12 Shoulder to Overhead 115#,75#
20 Box Jumps 24", 24"

then....75 Knees to Elbows for time

"Over the Hill"

Buy In: 40 Squat Jumps

(Scaled buy in is 20 squat jumps)

Then:

4 Rounds

10 KB Swings (44#, 70#)

10 Power Cleans (95#135#)

10 Wall Ball Shots (14#, 20#)

10 Dips

Then:

Cash Out: 40 Burpees...Yippeee!

(Scaled Cash Out is 20 Burpees)

Happy Birthday Joe!

Partner WOD next Saturday January 22nd

5 Rounds for time:

6 Turkish Get Ups 53#, 35#

10 K2E

100 ft. Sand Bag Toss 50#, 35#

* at every 2 minute mark you must complete 3 burpees*

AMRAP in 20 Minutes:

250m Row

50 Double Unders

25 Sit Ups

5 Burpees

Skill Work:

HSPU and HS Holds

Back Squat 5x5

Nicole doing a different kind of "sleding"
30-20-10
Box Jumps
Push Press 75#, 55#
Walking Lunge

AMRAP in 15 minutes:

7 Snatch 75#, 105#
7 Pull Ups
7 Wall Ball Shots 20#, 14#

Resistance Runs 2 x
Ring Dips 2 x Max Reps

5 Rounds:

5 KB Snatch R hand 53#, 35#
5 KB OHS R hand
5 KB Snatch L hand
5 KB OHS L hand
2 Gassers
30 Singles R foot
30 Singles L foot

5 Rounds for time:

6 DL 185#, 135#
12 Ring Dips
18 Box Jumps
24 Back Extensions

"Angie" or..............

50 Burpee Box Jumps for time
then..........
Skill Work:
V Sits
Double Unders

Saturday and Sunday WOD for Wall

"ANGIE"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Push Press 3x3 Push Jerk 2x1

1 med ball clean minute 1

2 med ball clean minute 2

3 med ball clean minute 3

4 med ball clean minute 4

.....and so on until you cannot complete the # med ball cleans in the minute!
14#,20#

10 Rounds:
15 DL 135#,95#
15 Push Ups

3 Rounds:
45 Double Unders
30 Back Extension
15 HSPU

7 Rounds for Time:
3 Front Squats 185#, 135#
7 L Pull Ups

Row 1000m
*rest 2 minutes*
THEN........
30 KB SWINGS in 1 minute 70#, 44# (HEAVY!!!)
1 minute rest
30 KB SWINGS in 1 minute
1 minute rest
30 KB SWINGS in 1 minute
1 minute rest
30 KB SWINGS in 1 minute
1 minute rest
30 KB SWINGS in 1 minute
(for each missed rep complete 20 push ups)
Skill Work:
HSPU and Hand Stand Holds

AMRAP in 15 minutes:

5 OHS 115#, 85#
10 Burpees
15 Box Jumps 24", 20"