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