CrossFit Billings

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

2011-12-15T00:01:00.000-07:00

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

3 Thrusters every minutes on the minute for 12 minutes

2011-12-14T00:01:00.000-07:00

3 Rounds for time:
500m Row
3 Rope Climbs

2011-12-13T00:01:00.000-07:00

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:

2011-12-12T00:01:00.000-07:00

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"

2011-12-11T00:01:00.000-07:00

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

2011-12-10T00:01:00.000-07:00

Wall of Fame "ANNIE"
50.40.30.20.10
Double Unders
Sit Ups

7am CROSSFIT ENDURANCE CLASS TOMORROW

2011-12-09T16:41:00.005-07:00

**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...

2011-12-09T00:01:00.001-07:00

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

"Jackie" WALL OF FAME

2011-12-08T00:01:00.002-07:00

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

2011-12-07T00:01:00.000-07:00

Weighted Pull Ups 5x5
Bench Press 5x5

3x800m Run
**3 minute rest periods

2011-12-06T00:01:00.001-07:00

3 ROUNDS:

30 Wall Ball Shots 20#, 14#

25 Burpees onto Plate

20 KB Swings 70#, 44#

2011-12-05T00:01:00.001-07:00

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

2011-12-04T00:01:00.000-07:00

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

2011-12-02T00:01:00.001-07:00

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

2011-12-01T10:11:00.002-07:00

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

2011-12-01T00:01:00.000-07:00

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

Banded Squats 20x2

2011-11-30T00:01:00.000-07:00

8 x 3oom Row Sprints

2011-11-29T00:01:00.000-07:00

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

2011-11-28T00:01:00.001-07:00

40.30.20.10
Double Unders
Push Ups

Now we are really doing "Karabel'

2011-11-27T00:01:00.000-07:00

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

2011-11-26T00:01:00.000-07:00

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

2011-11-25T00:01:00.000-07:00

"TAKE THE TURKEY OFF" WOD TODAY @ 8am

2011-11-24T00:01:00.000-07:00

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

REMINDER NO ONLY 1 CLASS THANKSGIVING

2011-11-23T12:01:00.000-07:00

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

Congrats to the proud parents Amanda and Forrest Hunt

2011-11-23T00:01:00.000-07:00

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

2011-11-22T00:01:00.001-07:00

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"

2011-11-21T00:01:00.000-07:00

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

2011-11-20T00:01:00.000-07:00

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

Skill Work: Muscle Ups

2011-11-19T00:01:00.001-07:00

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

2011-11-18T00:01:00.000-07:00

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

HAPPY BIRTHDAY BRUTAL BRI

2011-11-17T00:01:00.000-07:00

5x5 Thrusters

AMRAP in 10 Minutes:

200m Sandbag Carry 70#, 50#

15 KB Swings 53#, 35#

"JOSH" or......

2011-11-16T00:01:00.000-07:00

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

2011-11-15T00:01:00.000-07:00

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:

2011-11-14T00:01:00.000-07:00

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

2011-11-13T00:01:00.000-07:00

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

CrossFit Endurance Seminar Today 9-11AM

2011-11-12T00:01:00.001-07:00

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

2011-11-11T00:01:00.002-07:00

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

2011-11-10T07:58:00.000-07:00

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

Cindy continues....

2011-11-09T00:01:00.003-07:00

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"

2011-11-08T00:01:00.000-07:00

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

2011-11-07T00:01:00.000-07:00

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

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

2011-11-06T07:38:00.006-07:00

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!

2011-11-05T00:01:00.000-06:00

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

2011-11-04T00:01:00.001-06:00

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:

2011-11-03T00:01:00.001-06:00

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

Nancy or........

2011-11-02T00:01:00.000-06:00

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

Wall of fame "NANCY"

2011-11-01T00:01:00.001-06:00

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#)

AMRAP MONDAY!

2011-10-31T00:01:00.001-06:00

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

2011-10-30T00:01:00.001-06:00

Squat Cleans (70% Max)
Dead Hang Pull Ups

2011-10-29T00:01:00.001-06:00

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

2011-10-28T00:01:00.000-06:00

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)

2011-10-27T00:01:00.000-06:00

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

CFE

2011-10-26T00:01:00.001-06:00

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"

2011-10-26T00:01:00.000-06:00

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

2011-10-25T00:01:00.001-06:00

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

"JT"

2011-10-24T00:01:00.001-06:00

21.15.9
HSPU
Ring Dips
Push Ups
*5x300m Row Sprints

Skill Work: Squat Cleans

2011-10-23T00:01:00.001-06:00

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

Happy Birthday Jason Barrie and Kerry Hanson

2011-10-22T00:01:00.002-06:00

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

2011-10-21T00:01:00.000-06:00

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

2011-10-20T00:01:00.001-06:00

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#

2011-10-19T09:39:00.001-06:00

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

Badger continues.......

2011-10-18T00:01:00.001-06:00

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

Wall of fame "BADGER"

2011-10-17T00:01:00.000-06:00

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

2011-10-16T00:01:00.001-06:00

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

DON'T CHEAT ON CINDY!!!

2011-10-15T00:01:00.000-06:00

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

5 Rounds for time:

2011-10-14T07:46:00.003-06:00

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

MAX REPs Chest 2 Bar Pull Ups

2011-10-13T00:01:00.000-06:00

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

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

2011-10-12T20:38:00.002-06:00

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:

2011-10-12T12:39:00.002-06:00

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

CINDY continued...

2011-10-11T08:05:00.003-06:00

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!

2011-10-10T00:01:00.000-06:00

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

2011-10-09T00:01:00.000-06:00

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

2011-10-08T00:01:00.000-06:00

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:

2011-10-07T00:01:00.000-06:00

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)

2011-10-06T00:01:00.000-06:00

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

"Grace" or....

2011-10-05T00:01:00.000-06:00

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

Wall of Fame "GRACE"

2011-10-04T00:01:00.001-06:00

30 Clean and Jerks for time 95#,135#

4 rounds for time each:

2011-10-03T00:01:00.001-06:00

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

2011-10-02T00:01:00.000-06:00

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

5 ROUNDS:

2011-10-01T00:01:00.000-06:00

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

2011-09-30T00:01:00.001-06:00

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

2011-09-29T00:01:00.001-06:00

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

2011-09-28T00:01:00.000-06:00

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!!

2011-09-27T00:01:00.001-06:00

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

2011-09-26T00:01:00.000-06:00

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"

2011-09-25T00:01:00.001-06:00

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

2011-09-24T00:01:00.001-06:00

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:

2011-09-23T00:01:00.001-06:00

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

BEAR COMPLEX

2011-09-22T00:01:00.000-06:00

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

2011-09-21T00:01:00.001-06:00

KILLER KAGE

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

FOR TIME:

2011-09-20T00:01:00.000-06:00

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!

2011-09-19T00:01:00.001-06:00

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

Skill Work: Rowing/Pull Ups

2011-09-18T00:01:00.001-06:00

First Heat Fight Gone Bad

Row 750m

30.20.10

Swings 53, 35

Pull Ups

Sit Ups

Row 500m

Fundraiser FIGHT GONE BAD 6

2011-09-17T00:01:00.001-06:00

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!!!

2011-09-16T13:03:00.002-06:00

*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

2011-09-16T00:01:00.000-06:00

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

2011-09-15T21:06:00.004-06:00

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

2011-09-15T00:01:00.001-06:00

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

Skill Work: Squat Cleans

2011-09-14T00:01:00.000-06:00

AMRAP in 20 Minutes:
800m Run
7 Muscle Ups

5 Rounds for time:

2011-09-13T00:01:00.000-06:00

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