Skill: Handstand Walk Conditioning: 2 sets - 30 sec ON/OFF: Row Rope Pull Bike Russian KBS Run Ring Plank Ski Chin Over Bar Hold or Top of Ring Row Sled March Landmine Press (alternate every 5)
2019 07 22
Warm up - 10 min: Band Series 60 sec Close Grip Bar Hang 15 Rocking Hip Flexor Mob/side 10 DF Cuban Press Strength: Back Squat 3x5 @40X1 Conditioning: Partner WOD - 20 min AMRAP: 5 Strict Pull ups 10 Push ups 20 Body weight walking lunges 30 Double Unders Alternate…
2019 07 21
Announcement There will be no class today. We have 8 teams in Billings for the CrossFit Billings Summer Crush competition! Have a great weekend!
2019 07 19
7/19/2019 – No 5:30 pm class today
Scheduling note: There will be no 5:30 pm class tonight. We are competing at the CrossFit Billings Summer Crush Competition tomorrow! If you are competing tomorrow, take the day off from the gym. Get some sunshine, go for a walk and get in some stretching. Stay HUNGRY for tomorrow! Warm…
2019 07 18
Game: Class Vote Conditioning: Light Sled Push Relay then 2 sets - 1 min ON/OFF: Row Pull Sled Bike/Ski Body weight step ups Double Unders
2019 07 17
Warm up - 10 min: 4 Way Hips 10 Single Leg RDL/Leg 15 Rocking Hip Flexor Mob/side Band Shoulder Series Strength: 3 sets: (5 KB Deadlift x 5 + Farmer Carry) Floor Press 3x5 Chest Supported Row 3x10-15 Conditioning: Team of 3 Workout - 3 sets each: 3 Down &…
2019 07 16
Skill: Rope Climb Conditioning: Partner WOD - 20 min AMRAP: 200m Run 10 Push Press 1 Rope Climb/Rope Pull or 1-5 Muscle Ups alternate rounds
2019 07 15
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 Band Series 10 Powell Raise/arm 60 sec Close Grip Bar Hang Strength: Back squat 3x5 @40X1 Banded Bent Over Row 3x10 Conditioning: Team WOD - 10 min AMRAP: Partner 1) Accumulate Calories on a Machine Partner 2) 7 Wall Balls…
2019 07 14
W.O.D. Summer Crush Competition Team Practice Get your team together and we will practice whichever workouts from the Summer Crush Competition that you'd like!
2019 07 12
Warm up - 10 min: 5 x 1 Arm Thruster + Overhead Carry x 2 60 sec Close Grip Bar Hang 15 Rocking Hip Flexor Mob/side 15 Straight Arm Band Pull Down + 15 Face Pulls + 15 Band Pull Aparts Strength: Pause Front Squat 3x3 Band Push ups 3…
2019 07 11