AMRAP MONDAY!

AMRAP 21 Minutes

3 TKU/arm (53/35)

6 Burpee Long Jumps

9 Knees to Elbow

12 Push Press (95/65)

Have a Safe and Happy Halloween!

Get your hands out of the candy bowl!!!

10.9.8.7.6.5.4.3.2.1

Squat Cleans (70% Max)
Dead Hang Pull Ups

2 ROUNDS:
Max Double Unders in 2 minutes
**rest 2 minutes
Max Box Jumps in 2 minutes
**rest 2 minutes
Max Pull Ups in 2 minutes
**rest 2 minutes
Max Sit Ups in 2 minutes
**rest 2 minutes
Max Ball Slams in 2 minutes
**rest 2 minutes

15 Deadlifts 185#, 115#
Run 200m
12 DL
Row 200
9 DL
Run 400m
7 DL
Row 400m
5 DL
Run 200m
3 DL
Row 200m
1 DL

Skill Work: Gymnastics (Rope Climbs, HSPU, L-sits, Muscle Ups)

2 Rounds for time:
800m Run
2 Rope Climbs
L-sit Hold (30 seconds)

CFE

CrossFit Endurance Classes coming to CrossFit Billings!!!!

Are you training for, or have you ever wanted to train for a 5k, 10k, Marathon, or an Ironman, but just don’t know where to start? Are you tired and bored with LSD (Long Slow Distance) training? Do you have an injury from poor form or overuse that just won’t go away? Or do you just want to improve your 400m and 800m runs/rows in our daily WODs? If you answer “YES” to any of these questions than CrossFit Endurance is for you!

Starting November 1^st we will be adding two classes per week specifically for CrossFit Endurance WODs. The classes will be on Thursday nights at 6:30pm and Saturday morning at 9am. We will also assign a “homework” endurance WOD for you to do sometime between Sunday and Thursday on your own or with a group of others from class. If the class times don’t agree with your schedule we will post the Endurance WODs just like we post the strength WODs so you can do them when your schedule allows. CrossFit Billings WODs will remain the base of your program and CrossFit Endurance (CFE) WODs are to be used in addition to the CrossFit Strength program.

We are scheduling a CFE Seminar on Saturday the 12^th of November from 9am-11am. With this, we will go into more depth on what exactly CFE is and how you use it. We would really encourage you to attend this if you would like to make CFE part of your training program. We will cover a broad range of information including, injury prevention, programming, modalities of endurance training, nutrition, running form and mechanics, running form drills, and we will also do some video analysis of your running form.

This is a GREAT opportunity for you to add another element into your training. It will not be easy; it will challenge you, but with that challenge, comes a great reward. If you follow the program and do the work you will be faster, stronger, and better!

"THE CHIEF"

AMRAP in 3 Minutes of:
3 Power Cleans 135#, 95#
6 Push Ups
9 Body Squats
**Rest 1 minute
**Repeat for a total of 5 cycles

Skill Work: OHS 3x5, 2x10

5 Rounds for time:
10-20-10 Shuttle Run
100' Sandbag Toss 70#, 50#
15 Chest To Bar Pull Ups

"JT"

21.15.9
HSPU
Ring Dips
Push Ups
*5x300m Row Sprints

Skill Work: Squat Cleans

5 Rounds for time:
5 Squat Cleans (65% of max)
200m Run
20 Sit Ups

Happy Birthday Jason Barrie and Kerry Hanson

AMRAP in 20 Minutes:
3 Rope Climbs
6 HSPU
9 Vertical Leaps
**Every other minute pull 2 Deadlifts

For Time:
10 Chest to Bar Pull Ups
20 Ring Dips
30 Box Jumps 24". 20"
40 Toes to Bar
50 Double Unders
60 Burpees
70 Body Squats

NO NIGHT CLASSES TONIGHT: GYM CLOSED

CFB will be @ YCF for "AMAZING GRACE" fundraiser for Breast Cancer Awareness!

10 Minute AMRAP:
10 KB Swings 70#, 53#
5 Strict Pull Ups
*Rest 3 minutes*
10 Minute AMRAP:
5 L Pull Ups
10/10 DB Walking Lunges 35#, 25#

4 rounds for time:
30 double unders
20 wall ball shots
15 burpee box jumps
10 overhead squats
**rest 2 minutes

Badger continues.......

or.....
3 Rounds for time:
500m Row
12 Push Press
15 V-Crunch Sit Ups
5 Tire Flip Jumps

Wall of fame "BADGER"

3 Rounds for time:
30 Squat Cleans 95#, 65#
30 Pull Ups
800m Run

3 Rounds:
20 SDHP 95#, 65#
25 Burpees
30 Box Jumps 24", 20"

DON'T CHEAT ON CINDY!!!

5 Rounds for time:
5 Front Squats 185#, 135#
10 Clapping Push Ups
20 Toes To Bar

5 Rounds for time:

5 Power Cleans
10 Bar Facing Burpees
200m Sprint (400m route) walk back

MAX REPs Chest 2 Bar Pull Ups

7 Rounds:
35 Double Unders
1 Snatch
Max Rep C2B Pull Up

http://talktomejohnnie.com/testimonial/praise-from-crossfitters

Check out this link to read the letter Travis submitted to John Welborne's blog spot about Yurii and his training CrossFit Football and how it ALMOST lead Yurii to the WORLD CROSSFIT GAMES!!! Thanks for writing this letter Travis!

45 seconds on 15 seconds off:

4 Rounds for time:
DL 185#, 135#
WB Shots 20#, 14#
Push Press 75#, 55#
Bear Crawl max distance
V-Sit Ups

CINDY continued...

For those that didn't get the pleasure of doing "CINDY" yesterday, you still get a chance to today!!!

For everyone else...

100 Hang Power Cleans for time (135/95)

*on every minute do 3 burpees

STRICT CINDY CHALLENGE BEGINS TODAY!

"CINDY"
AMRAP in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Body Squats

AMRAP in 7 Minues:
100' Overhead Walking Lunges 45, 25
100' Burpee Long Jump
**REST 3 minutes
AMRAP in 7 Minutes:
2 Rope Climb
50' Bear Crawl

TEAM WOD

Each team member does 3 Rounds
(only 2 people working at the same time)
21 KB Snatch RT/LT 53, 35
1 Gasser
15 DB Push Press 60's, 30's
15 Box Jump 24", 20"
1 Gasser
9 HSPU
9 DL 225#, 165#
1 Gasser

AMRAP in 23 Minutes:

7 Power Snatch 95, 65
9 Pull Ups
15 KB Swings 53, 35
21 Mountain Climbers/leg

5 Back Squats every minute for 10 minutes (70% max)

30.20.10
Double Unders
Body Rows (false grip)
Run 200m after each round

"Grace" or....

4 Rounds for time:
15 C2B Pull Ups
15 Burpees
400m Run

Wall of Fame "GRACE"

30 Clean and Jerks for time 95#,135#

4 rounds for time each:

300m Row
9 OHS 95, 65
6 T2B
200m Farmers Carry
6 Sand Bag Push Press
9 Box Jumps 30", 24"
** rest 2 minutes in between each round

GYMNASTICS SKILL WORK

AMRAP in 17 Minutes:
5 Thrusters 95#, 65#
7 Hang Power Clean 95#, 65#
10 SDHP 95#, 65#

5 ROUNDS:

3 Power Snatch (70% Body Weight)
5 HSPU
7 Box Jumps 32", 26"