Banded Squats 20x2

8 x 3oom Row Sprints

100' Sandbag Lunge
21 Pull Ups
21 Sit Ups
100' Sandbag Lunge
18 Pull Ups
18 Sit Ups
...continue with reps of 15, 12, 9, 6
(sandbag stays constant)

Deadlifts 2x5, 2x3, 2x1

40.30.20.10
Double Unders
Push Ups

Now we are really doing "Karabel'

10 Rounds for time:
3 Squat Snatch 135, 95
15 Wall Balls 20, 14

5 Rounds:
1 Overhead Press
1 L-Pull Up
3 OHP
3LPU
5OHP
5LPU
*3o Seconds rest in between rounds

SKILL WORK: Muscle Ups

CLOSED TODAY

"TAKE THE TURKEY OFF" WOD TODAY @ 8am

**We are CLOSED Friday **Happy Shopping! See you Saturday @ 8am for CrossFit Class and 9am for CrossFit Endurance

REMINDER NO ONLY 1 CLASS THANKSGIVING

Join us for...
"TAKE OFF THE TURKEY"
@ 8am

Congrats to the proud parents Amanda and Forrest Hunt

Maddie Nell 6lbs 9oz

BANDED RESISTANCE DEADLIFTS

20x2

*30 seconds of rest in between sets

5x400m Run

*2 minutes rest in between sets

Skill Work: Rope Climbs - L sits - HSPU

Best Fat Loss: Vickie Best Muscle Gain: Ty

Strict Cindy Challenge Winners: 1st Lee, 2nd Jason, 3rd Sarah
10.9.8.7.6.5.4.3.2.1
Box Jumps 24", 20"
Chest To Bar Pull Ups
HSPU

"KARABEL"

10 Rounds:
3 Squat Snatch 135#, 95#
10 Wall Balls 20#, 14#

7 Rounds for time:
7 Max Vertical Jump
14 KB Swings 70#, 44#
21 Sit Ups

Skill Work: Muscle Ups

7 Rounds for time:
10 SDHP 95#,65#
10 Ring Dips

3 Rounds for time:
21 Hang Power Snatch 75#,45#
14 Box Jumps 24",20"
7 Toes to Bar

HAPPY BIRTHDAY BRUTAL BRI

5x5 Thrusters

AMRAP in 10 Minutes:

200m Sandbag Carry 70#, 50#

15 KB Swings 53#, 35#

"JOSH" or......

10 Rounds for time:
10 Deadlift 135#,95#
15 Push Ups

Just a nice lookin' group of CrossFitters

"JOSH"

42 Pull Ups

21 OHS 95#, 65#

30 Pull Ups

15 OHS

18 Pull Ups

9 OHS

AMRAP in 25 Minutes:

5 Tire Flip/Jumps
10 Burpees (w/plate)
15 Hang Power Cleans 95#, 65#
20 KB Snatch (10/arm)
400m Run

3 Rounds for time:
15 Deadlifts 225#, 155#
15 HSPU
15 Pull Ups
15 Thrusters 95#, 65#

CrossFit Endurance Seminar Today 9-11AM

AMRAP in 7 Minutes:
6 Box Jumps 24". 20"
6 SDHP 95#,65#
3 Minutes Rest
AMRAP in 7 Minutes:
6 Wall Balls 20#, 14#
6 Ring Dips

Tabata Intervals

20 seconds of work 10 seconds of rest
8 intervals per station, then switch
KB Swings53#, 35#
Sit Ups
Body Squats
Burpees

Row 1000m
3 Rounds:
10 OHS 135,95
30 Double Unders
then...
Run 800m

Cindy continues....

Cowgirl Ali MacCarty is down in Vegas for the INFR

You can watch her run on a live webcast today @ 1pm

http://www.infr.org/ GO ALI!!!!

Or......
4 Rounds for time:
5 Muscle Ups
10 Hang Power Snatch95#, 65#
400m Run

Tuesday and Wednesday "CINDY"

AMRAP in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Squats
**Strict Cindy Challengers, please check in with Kerry after you do the WOD!

Skill Work: Rope Climbs

5 Rounds:
6 HSPU
12 Toes To Bar
24 Lunges DB 35#, 25#

GREAT JOB CROSSFIT BILLINGS @ PUKIES BASH!!!!!

Joe 2nd place Intermediate Men

Pat 3rd place Intermediate Men (not pictured)

Tasha 2nd Place RX Women

Sean 2nd Place RX Men

CrossFit Billings TEAM 1st Place
Murdock, Tara, Sean, Yurii

Pull 2 Squat Snatch every Minute for 12 Minutes

30.20.10

Burpees

KB Swings 53#, 35#

Double Unders

GYM CLOSED TODAY! SEE YOU SUNDAY @ 3:30PM!

REMEMBER GYM IS CLOSED TOMORROW FOR THE PUKIE BASH! COME SUPPORT CFB @ ALT.ATHLETICS 8:30AM FIRST HEAT!

4 Rounds for time:
200m Run
20 Pull Ups
200m Run
20 Push Ups
200m Run
20 Sit Ups
200m Run
20 Squats

7 Rounds for time:

5 Deadlifts 275#, 185#
100' Sand Bag Toss 70#, 50#
15 Burpees

Nancy or........

10 Rounds:
10 KB Swings 66#,44#
10 Box Jumps 24", 20"

Wall of fame "NANCY"

One of our Best Trainers @ CrossFit Billings....

I think she may have cheated on CINDY!
5 Rounds for time:
400m Run
15 OHS (95#, 65#)