Skill Work: Muscle Ups/Rope Climbs

AMRAP in 20 Minutes:
400m Run
7 Muscle Ups

Just a Reminder: NO 8:30am class this WEDNESDAY

**if you were planning on coming to the class at 8:30am, come and run a 5k with the group @ 8:30am!

5 Rounds:
14 Burpees
21 Toes to Bar
7 Push Press 135, 95

INDEPENDENCE DAY HOLIDAY SCHEDULE

All Classes normal this week Monday-Friday (No 8:30am Class this Wed)
No Saturday July 2nd
No Sunday July 3rd
No Monday July 4th
YES we will see you on Tuesday July 5th!!!

Squat Cleans 5x3

30.20.10
Box Jumps
Ring Dips

Regional WOD #6

Row 20kcals
30 Burpees
40 DB G2O 45, 25
50 T2B
100' Overhead Walking Lunge 45# plate, 25# plate
3-50' Sprints

What is your jr.high/high school athlete doing this summer? BPA @ CrossFit Billings

Jr High Softball Athlete Bailey working hard at the rower

Billings Power Athlete Summer Program 7:15am M-T-Th-F

Regional WOD #5

"AMANDA"
9-7-5
Muscle Ups
Squat Snatch 135, 95

the 100's (2011 Regional WOD #4)

For Time:
100 Pull Ups
100 KB Swings 53, 35
100 DU
100 OHS 95,65
**scaling options available

Regional WOD #3

21.15.9
DL 315,205
Box Jump 30,24
Skill Work (1st)
Rope Climbs
Pull Ups

2011 Regional WOD #1

Who's the lady with the strong arms?
1000k Run
30HSPU
1000k Row

Yurii after the 100's WOD...he came from behind and won his heat! Pretty Stoked!
3 Rounds:


40 Push Press 65, 45


30 Squats 65,45


20 Dips


10 Double Unders

I had to post the most "awkward team" from Saturdays WOD

2010 Rocky Mountain Sectional WOD

3 Rounds:
5oom Row
21 KB Swings 53, 35
400m Run

Squat Cleans 6x3
30.20.10
Sit Ups
Push Ups
Pull Ups

"Jackie" or.....

SURPRISE.....

PARTY at the HANSON'S!!!

Wednesday night (the 15th) @ 5pm, come hang out with your fellow crossfitters and have a burger, watch some regional WOD videos, and visit.

Kerry and Yurii will have burgers, but bring additonal food and drink if you want.

Hope to see you there!!

Wall of Fame "JACKIE"

1000m Row
50 Thrusters
30 Pull Ups

Bench Press 5x5

6x400m Sprints
**1:1 work/rest ratios

OHS Skill Practice

21.15.9
OHS 95, 65
Burpees

"GRIFF"

800m Run
400m Run Backwards
800m Run
400m Run Backwards

Box Jump Progressions

"Diane"
21.15.9
DL 225, 185
HSPU

5 Rounds:
10 Thrusters 95, 65
15 Bar Facing Burpees
20 Sit Ups

Power Snatch 5x3

AMRAP in 15 minutes:
Box Jump
Wall Ball 20, 14
Push Ups

200m Run
10 Heavy KB Swings
200m Run
9 Heavy KB Swings
200m Run
8 KB Swings
..........all the way to 1 KB Swing

5x3 Front Squat

10.9.8.7.6.5.4.3.2.1
Clapping Push Ups
Box Jumps 30, 24

**NEW SUMMER SCHEDULE STARTS TODAY**

Today only 1 class @ 4:30pm
SKILL WORK: Pull ups~ Strict, Kipping, Butterfly
1000m Row
then...
3 Rounds:
100' Burpee Long Jum
15 Bent Rows 50, 30
25 Sit Ups

KB WORK

4 Rounds for time:
10 Thrusters 95, 65
5/5 KB Snatch 53, 35
30 DU

HAPPY 40th BIRTHDAY TO DARREK

Behind Back Jerks 5x2

4 Minute AMRAP:
4 HSPU
4 Squat Jumps
**rest 4 minutes
4 Minute AMRAP:
4 L Pull Ups
4/4 Lunges

Skill Work: Squat Cleans

5 Rounds:
15 Squat Cleans 135, 95
30 Push Ups