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)
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…
7/20/2019 – No Class Today
Announcement There will be no class today. We have 8 teams in Billings for the CrossFit Billings Summer Crush competition! Have a great weekend!
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…
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
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 &…
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
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…
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!
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…