Sectionals WOD #2

AMRAP in 15 minutes: 9 Dead Lift 155, 100 12 Push Ups 15 Box Jumps 24", 20"

5 Rounds for time:

"The Incredible Shrinking Jay"
50' Barbell Overhead Walking Lunges 45, 35
15 Burpees
15 Back Extensions

NO OPEN GYM TODAY @ 12PM

And he's out


"Cindy" or...
4 Rounds:
5 HSPU
2 Gassers
30 Double Unders

NO OPEN GYM TODAY @ 12PM

"CINDY" for Wall of Fame
AMRAP in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Squats

1000m Row

then...
AMRAP in 15 Minutes:
50' Bear Crawl
15 Sit Ups
50' Burpee Long Jumps
10 DB Bent Row

Sectionals WOD #1

AMRAP in 10 Minutes:
30 DU
15 Power Snatch 75, 55

AMRAP in 20 Minutes:
5 Thrusters 95, 65
7 Hang Power Cleans
10 SDHP

Joni is a regular 6am'er, this month marks her 3rd year working out with CrossFit Billings! Way to go Joni...you da' WOMAN!

25 Minute AMRAP

30 DU

15 KB Swings

5 Man Makers

200m Run

*Man Maker = With DB's at your side go down into a Burpee, Row up with 1 arm, then do a Push-up, Row up with other arm, then do another Push-Up, Jump your feet back up, Clean the DB's up, and then finish with a DB Thruster! Yes, they are as fun as they sound :-)