2 Rounds:
800m Run
4 L Pull Ups
4 Turkish Get Ups (2/side)
4 L Pull Ups
4 Turkish Get Ups
400m Run
8 Sand Bag Step Ups/leg 50#, 35#
8 Burpee Long Jumps
8 Sand Bag Step Ups
8 Burpee Long Jumps

Skill Work: 15 Minutes SNATCH BALANCE/OHS

FOUR FUN ROUNDS of:
4 Ring Push Ups
15 9' Vertical Wall Touch

6 Rounds:
3 Minute AMRAPs w/ 1 minute rest in bewteen:
3 Cleans 155#, 105#
6 Push Ups
9 Body Squats (even rounds) or...
9 Dips (odd rounds)

20 min AMRAP Tuesday!!

8 Burpee Box Jumps

8 Toes to Bar

8 Lunges/leg with plate Overhead (35/45)

16 Back Extensions

Then just for FUN, everyone's favorite....RESISTANCE RUNS!!!!!

Push Press 2x5~~Push Jerk 3x2

AMRAP in 12 Minutes:
5 KB Snatch RT 70, 53
5 KB Snatch LT 70, 53
200m Sand Bag Carry 70, 50

DEAD "NASTY GIRLS"

3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans135#, 95#
**pull 5 DL after each round (75%max)

AMRAP in 15 MINUTES:
1 Rope Climb
10 Ring Dips
20 Wall Ball Shots 20#, 14#

J4F: (just for fun;)
Sled Drives
Sled Pulls

Gymnastics Skill Work 15 minutes:

Rope Climbs
L-sits
HSPU
Hand Stand Walks
then.....
1x200m Run
1x400m Run
1x800m Run
1x200m Row
1x400m Row
1x800m Row

BEAR COMPLEX

7 Rounds of these 5 movements:

Clean

Front Squat

Push Press

Back Squat

Push Press

NO - Dropping the bar, touch and go off floor, if you must rest...bar has to be on you.

If you fail at any these...you must start your 7 rounds over.

5 SETS total

2 Power Snatch every minute for 15 minutes

KILLER KAGE



Tabata Intervals:
(8 per station then rotate)
1 Round
Sit Ups
Chest 2 Bar Pull Ups
Squats
Push Ups

FOR TIME:

10.9.8. Reps of:
Thruster 135, 95
KB Swings 70,53
Burpees
400m Run
7.6.5.4 Reps of:
Thruster
KB Swing
Burpees
400m Run
3.2.1 Reps of:
Thruster
KB Swing
Burpees

Congrats to Pat, Ali, Jodie, Summer, Sean, Tara, and Bri! Who all ran in the MT Govenors Cup Yesterday!

3 Rounds for time:
40 Double Unders
30 Squats
20 Ring Dips
10 Push Press 135, 95

Skill Work: Rowing/Pull Ups

First Heat Fight Gone Bad

Row 750m


30.20.10


Swings 53, 35


Pull Ups


Sit Ups


Row 500m

Fundraiser FIGHT GONE BAD 6

3 Rounds:
1 minute at each station
count your reps to total your score
Row (count Kcals)
Wall Balls 20,14 10' target
SDHP 75,55
Box Jump 20"
Push Press 75,55
*1 minute rest*
Donate online @ http://www.fgb6.org/ or @ CrossFit Billings
Thank you for supporting crossfit charities!

FGB6 Time Change: Now 8:30am!!!

*we had several who wanted to participate but, couldn't due to other obligations, so we moved the time up a half hour to 8:30am!
**8:30am - WOD instructions, movement demonstrations, and warm up!
**9am - HEAT 1

4 x Weighted Steps Ups (8/leg)
4 x Weighted Push Ups (5 reps)
8-100m Sprints
(rest 1-2 minutes in between sprints)

FIGHT GONE BAD 6 FUNDRAISER THIS SATURDAY @ 8:30am

If you can't make the WOD but would still like to donate you can online or at the gym.

www.sportsgrant.org/fgb6
Please sign up @ gym if you are planning on working out with us, so you can be put into a heat.

Thank you CrossFit Billings!

Skill Work: Rope Climbs and Rowing

1000m Row
3 Rounds:
2 Rope Climbs
10 Power Snatch 115#, 85#

Skill Work: Squat Cleans

AMRAP in 20 Minutes:
800m Run
7 Muscle Ups

5 Rounds for time:

5 OHS 135#, 95#
10 Toes to Bar
15 DB Hang Squat Cleans 40#, 30#
20 Double Unders

Congrats to IRONWOMAN Bri!

3 Rounds each for time: (rest 2 minutes in between rounds)

5 Deadlifts (75-80% 1RM)
Run 400m
25 Box Jumps 24", 20"

We remember...

Remember the day....Bow and Pray....

Yes we have class today at 3:30pm and 4:30pm!

**Pull 2 Power Snatch every 30 sec. for 10 Minutes**
AMRAP in 10 Minutes:
200m Sand bag carry 70#, 50#
10 C2B Pull Ups

4 Rounds for time:

500m Row
7 Thrusters 135#, 95#
5 Burpee Long Jumps

"NATE"

AMRAP in 20 Minutes:
2 Muscle Ups (sub 6 Pull Ups, 6 Dips
4 HSPU
6 KB Swings 70#, 53#

Wed WOD

An Oldie but a Goodie!

5 Rounds:

100' OH Walking Lunge 45#, 25#

21 Burpees

*After each round you have 90 seconds to perform 5 Squat Cleans (70% MAX)

7 Rounds for time:

5/Arm KB Snatch 53, 35
10 Goblet Squats 45, 35
10/Leg Mountain Climbers
1 Rope Climb

Sorry, last minute change...

We will have open gym tomorrow (MONDAY) from 8am-10am. Feel free to come get a WOD in!! Coaches will be WOD'ing too, so no organized group class. Happy Labor Day!

NO CLASS TODAY OR LABOR DAY MONDAY! We will see you at 5am Tuesday Morning!

"31 Heros" WOD

AMRAP in 31 Minutes:
8 Thrusters 155#, 105#
6 Rope Climbs
11 Box Jumps 30", 24"
**This is a partner WOD. Partner #1 will do the work listed above, while partner #2 runs a 400m with a sandbag 45#, 25#. Once partner #2 returns from the run, partner #1 will grab the sandbag and start their 400m run, while partner #2 continues work where partner #1 left off.
Score=total number of reps

On Sept 3rd...

CrossFit gyms across the nation and world will gather together to honor our heros killed in action Aug 5, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds recieved will go to these families through the Navy SEALS foundation. To register please go to www.31heroes.com

Skill Work: JERK

10.9.8.7.6.5.4.3.2.1

KB Snatch (each arm) 66#, 44#

HSPU

Burpees

Overhead Squats 5.5.5.3.3.1.1

6 Minute AMRAP:
5 OHS 135, 95
10 Box Jumps 24",20"