WOD UP BILLINGS??

???

FRIDAY FUN DAY

Come get it!

SECTIONALS WOD #6

Veteran CrossFitter Michelle Dowler is opening Apricot Lane Clothing Boutique

Tomorrow Friday April 29th @ 10am. Congrats Michelle!

Stop in and check out her new store

AMRAP in 7 Minutes:

Ladder WOD

3 Thrusters 65, 100

3 C2B Pull Ups

6 Thrusters

6 C2B Pull Ups

9 Thrusters

9 C2B Pull Ups

.......ect until your time is up!!

(score = total reps)

AMRAP in 20 min:

200m Sand Bag Run

5 L Pull Ups

10 Burpee Long Jumps

15 Ball Slams 20, 14

20 Double Unders

Yurii, Joe Curtiss (CrossFit UCS in North Georgia), and Sean POSIN';)
2 Front Squat 70% 1RM
1 Max Box Jump
*every minute on the minute for 15 minutes*

For time:
40 TGU 53, 35
(20 each side)

OPEN GYM Today @ 1pm (instead of noon)

4 Rounds for Time:

400m Run
10 DL 205, 185
10 Push Ups
10 Jump Squats
5/5 KB Push Press 53, 35 (each arm)

HE HAS RISEN!!!

Power Clean 5x3

Tabata Intervals:
(4 Per Station)
Pull Ups
HSPU
Sand Bag Clean and Toss
DU

SECTIONALS WOD #5

AMRAP in 20 Minutes:

5 Power Cleans 145, 100

10 Toes To Bar

15 Wall Ball 20# 10' target, 14# 9' target

EASTER WEEKEND SCHEDULE

No Classes Saturday and Sunday! Enjoy Easter with your families!! BPA no Thursday and Friday 4:15pm class. Add BPA Thursday 9:30am and Friday 8:30am! HE HAS RISEN!!

10.9.8.7.6.5.4.3.2.1

Box Jump 30", 24"
C2B Pull Ups
Hand Stand Push Ups

Kettlebell Work

Simonson Ranch April 2011

This is where Kerry grew up Whitewater, MT

Home of the Penguins!! Turkish Get Up Windmill Snatch Press

9.7.5

Muscle Up Squat Snatch 135,95

Congrats to BRI SANDS for WINNING the PEAKS TO PRARIE race today!!

CrossFit Billings Endurance Athletes

Sean, Bri, Kramer, Jason, and Pat

Congrats to Team Montana Cycling who took 1st Place @ Grizzly Peak Adventure Race Team Members Bri Sands, Sean Biggins, and Jason Frank Dinner for 8 turned into Dinner for 16

Great Food and Friends! AMRAP in 20 Minutes: 7 per arm Alternating DB Press

15 DL

30 Walking Lunges

Cindy's a JERK!

Hang Squat Clean 5x3

6x 350m Row *45 second rest in between

No NOON Open Gym Today

2 Rounds for time:

400m Run

30 Wall Balls Slams 20, 14

800m Run

30 Sit Ups

400m Run

30 Push Press (55/75)

SECTIONALS WOD #4

AMRAP in 10 Minutes:

60 Bar Facing Burpees

30 OHS 120, 90

10 Muscle Ups

Gymnastics Skill Work

30.20.10 WB Shots KB Swing

HAPPY BIRTHDAY SEAN!!!!

7 ROUNDS FOR TIME:

10 SDHP 95, 65

10 Ring Dips

3 Rounds for time:

50' Bear Crawl

50' Crab Walk

100 ft Lunge

3 Rounds:

Row 300m

30 Back Extensions

30 Knees to Elbows

6 Rounds:

Run 400m

10 9foot wall touches

25 Ab Mat Sit Ups

SECTIONALS WOD #3

AMRAP in 5 MINUTES:

Squat Clean and Jerk 165/110

7 Rounds for time:

5 HSPU
10 DL 185#, 135#
10 Pull Ups
20 Double Unders

*Call Kerry and sign up for Sectional WOD #3 time 670.8821

fun

1000k ROW FOR TIME

Bench Press 6x5
*rest
3 - 800m Sprints
*3 minute rest in between each run

10 Thrusters 135#, 95#
50 Double Unders
8 Thrusters
40 DU
6 Thrusters
30 DU
4 Thrusters
20 DU
2 Thrusters
10 DU

10-9-8-7-6-5-4-3-2-1

Box Jump 30", 24" C2B Pull Ups Toes 2 Bar

Sectional WOD #2 or...

4 OHS every minute on the minute for 10 minutes (65% of you 1RM) AMRAP in 10 Minutes: Max Seconds L sit hold 10 Body Rows 10 Wall Balls 20# 14#

4 Rounds for time:

400m Run 10 DL 205, 185 10 Pull Ups 10 Jump Squats 10 KB Push Press (5/arm)