5 x 3 AMRAPs (1 minute rest in between each amrap)

5 Burpee Pull Ups
10 KB Swings 53#, 35#

3 Thrusters every minutes on the minute for 12 minutes

3 Rounds for time:
500m Row
3 Rope Climbs

AMRAP in 6 minutes:
6 Power Snatches 95#, 65#
6 Sand Bar toss 50#, 35#
6 Body Squats
**REST 3 MIN**
AMRAP in 6 minutes:
6 Push Ups
6 Box Jumps
6 Knee to Elbows

7 Rounds for time:

3 Deadlifts
3 Hang power cleans
**no letting go of bar during round.
**rest 1 minute in between rounds.
30 MUSCLE UPS FOR TIME

"WHITE"

5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Weighted Lunge 21 Steps 45#, 25#
Run 400m or Row 400m or Bike 2 Minutes

2 Squat Cleans/min for 15 minutes

Wall of Fame "ANNIE"
50.40.30.20.10
Double Unders
Sit Ups

7am CROSSFIT ENDURANCE CLASS TOMORROW

**Also please bookmark your computer with our new blogspot http://www.crossfitbillings.com/category/crossfit/ or go to the main page on www.crossfitbillings.com and hit the WORKOUT OF THE DAY tab for workouts!

"JACKIE" or...

5 ROUNDS:
Prowler push up and back 180#, 90#
10 Burpee Box Jumps 24", 20"
2 Gassers

"Jackie" WALL OF FAME

1000m Row
50 Thrusters 45#, 35#
30 Pull Ups

Weighted Pull Ups 5x5
Bench Press 5x5

3x800m Run
**3 minute rest periods

3 ROUNDS:


30 Wall Ball Shots 20#, 14#


25 Burpees onto Plate


20 KB Swings 70#, 44#

AMRAP in 21 Minutes:
400m Row
3 Rope Climbs
6 HSPU
**every 3rd minute = 3 Zercher Squats

3 Rounds:
20 Ball Slams
10 Lunges/leg 45#, 25#
3 MINUTE REST
3 Rounds:
20 Double Unders or 20 Tuck Jumps
10 Chest to Bar Pull Ups
3 MINUTE REST
20 KB Snatch (10/arm) 53#, 35#
10 Grasshopers/leg

SKILL WORK: OVERHEAD SQUAT

5 Rounds:
20 Box Jumps 24", 20"
10 Thrusters 105, 75
20 Body Rows

AMPAP in 20 Minutes:
20 KB Swings 53, 35
2 Rope Climbs
14 Hang Power Cleans 95, 65
7 Burpee Long Jumps
2 Gassers/200m Run

DON'T WORRY...JUST COME...IT WILL BE FUN!!

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