Sectionals WOD #2

AMRAP in 15 minutes: 9 Dead Lift 155, 100 12 Push Ups 15 Box Jumps 24", 20"

5 Rounds for time:

"The Incredible Shrinking Jay"
50' Barbell Overhead Walking Lunges 45, 35
15 Burpees
15 Back Extensions

NO OPEN GYM TODAY @ 12PM

And he's out


"Cindy" or...
4 Rounds:
5 HSPU
2 Gassers
30 Double Unders

NO OPEN GYM TODAY @ 12PM

"CINDY" for Wall of Fame
AMRAP in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Squats

1000m Row

then...
AMRAP in 15 Minutes:
50' Bear Crawl
15 Sit Ups
50' Burpee Long Jumps
10 DB Bent Row

Sectionals WOD #1

AMRAP in 10 Minutes:
30 DU
15 Power Snatch 75, 55

AMRAP in 20 Minutes:
5 Thrusters 95, 65
7 Hang Power Cleans
10 SDHP

Joni is a regular 6am'er, this month marks her 3rd year working out with CrossFit Billings! Way to go Joni...you da' WOMAN!

25 Minute AMRAP

30 DU

15 KB Swings

5 Man Makers

200m Run

*Man Maker = With DB's at your side go down into a Burpee, Row up with 1 arm, then do a Push-up, Row up with other arm, then do another Push-Up, Jump your feet back up, Clean the DB's up, and then finish with a DB Thruster! Yes, they are as fun as they sound :-)

6x2 Snatch

4 Rounds:
10-20-10 Shuttle Run
3/3 Turkish Get Ups 53, 35

10 Rounds:
12 Burpees
12 Pull Ups

3xReistance Runs up and back + 10 Push Ups

4- 400m Sprints
then... 10 Push Ups after each Run
3 minute rest in between sets

AMRAP in 10 Minutes:
8 KB Swings 70, 44
8 Box Jumps
*3 minute rest*
AMRAP in 10 Minutes:
6 Power Cleans 135, 95
6 Tire Flips

2x3 DL

3x8 RDL

3 Rounds:
300m Row
50 DU
30 Sit Ups

5:30pm Class Sectionals WOD #1

Sectionals WOD #1: If you need to complete WOD #1 come Sunday 5:30pm!!!!!

Saturday FUN!!!

Come find out....

4 Rounds:
(45 sec work followed by 15 sec rest)
Row
AH DB Press 25, 15
Lateral Burpee Jumps
Toes to Bar

Sectionals WOD #1

AMRAP in 10 Minues:
30 Double Unders
15 Power Snatch 75, 55

"BLAKE"

4 Rounds for time:
100' Weighted Lunge 45, 35
30 Box Jumps 24", 20"
20 Wall Balls 20, 14
10 HSPU

HELEN or....

4 x Max Reps Ring Dips

21.15.9
Push Press 95, 65
Burpee Long Jump

Sectional Affiliate Individual and Team Update:

If you are planning on participating in the Sectionals CrossFit Games sign up online @ the 2011 CrossFit games website and register as an athlete and don't forget to "join" the CrossFit Billings Affiliate team. The link to this website is on this blog page under the side heading "Check it out..." The gym is opting-in to validate performances and the first wod is scheduled for Thursday night March 17th @ 5:30pm! (PS...take Wednesday off). Let the GAMES begin!!

"HELEN" Wall WOD

Nice Job Kathy!
3 ROUNDS for TIME:
400m Run
21 KB Swings 53, 35
12 Pull Ups

21.18.15.12.9.6

Power Snatch 95, 65
Ball Slams
K2E

Weighted Step Ups 5x7/7

4 Rounds:
10 Weighted Back Extensions 44, 26
10 Chest To Bar Pull Ups
40 Double Unders

"Jack"

Just keep breathing...
AMRAP in 20 Minutes:
10 Push Press 115, 85
10 KB Swings 53, 35
10 Box Jumps 24, 24

"Nancy" or...

CrossFit = Enjoyment!
5 x Sled Drive (up and back)

30.20.10
Med Ball Chest Pass 20, 14
KB Snatch 53, 35 (total reps)

"NANCY" Wall WOD

5 Rounds:
15 OHS (95, 65)
400m Run

Prepare to run outside unless our road turns into an ice rink overnight.

Professional Loafer or CrossFit Extraordinaire??
15 Power Cleans 155, 105
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 PC
18 RD
6 PC
12 RD
3 PC
6 RD

4 x Max Reps Dead Hang Pull Ups
4 x Max Reps Kipping Pull Ups

AMRAP in 15 Minutes:
10 Box Jumps 30', 24;
10 HSPU
50 Yard Farmer Carry (3/4 Body Weight)

Every minute on the minute for 10 minutes:
3 Front Squat 135#, 95#
1 Jerk

4x500m Sprints

AMRAP in 7 minutes:
7 med ball cleans 20#, 14#
7 burpees
*3 minute rest*
AMRAP in 7 minutes:
7 toes to bar
7 sandbag step ups 50#, 35#

4x10 DB Bench Press

You don't want to mess with these two!

3 Rounds:
10 Hang Power Snatch 65#,95#
20 Burpees
30 Wall Balls 20#, 14#
40 Burpees

3 Rounds:
100' Sand bag clean and toss 70#, 50#
20 Body Squats
20 Ball Slams
20 Back Ext.
20 Push Ups

400m Run

Gettin' er done! Good Job Courtnie and Nick!

AMRAP in 20 Minutes:

3 Gassers

50' Lateral Swing R 53#, 35#

10 Body Rows

50' Lateral Swing L

7 Rounds:

2/2 Turkish Get Ups 53#, 35#

2 Muscle Ups

100 ft lunges 45#, 25#