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7/22/2019

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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 3×5 @40X1

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 5 Strict Pull ups
  • 10 Push ups
  • 20 Body weight walking lunges
  • 30 Double Unders

Alternate rounds w/ your partner

7/19/2019 – No 5:30 pm class today

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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 up – 10 min: 

  • 10 x 1/2 Kneeling Bottoms Up KB Press/arm
  • 8 Eccentric Ankle Dorsiflexion/side
  • Tricep Openers
  • 10 Pause Goblet Squats + 10 Kossacks

Strength: 

  • Pause Front Squat 3×3
  • Ring Push ups 3×10-15
  • Strict Pull ups 3 x 4.3.2.1

Conditioning: 

Partner WOD – 3 sets each:

  • 10 Alternating DB Snatch
  • 25 ft. Lunge
  • 10 Single Arm DB Hang Clean & Jerk
  • 25 ft. Lunge

alternate rounds

7/17/2019

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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 3×5
  • Chest Supported Row 3×10-15

Conditioning: 

Team of 3 Workout – 3 sets each:

  1. 3 Down & Back Sandbag Bear Hug Carries
  2. Accumulate Calories on a Machine
  3. Rest

7/15/2019

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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 3×5 @40X1
  • Banded Bent Over Row 3×10

Conditioning:

Team WOD – 10 min AMRAP:

  • Partner 1) Accumulate Calories on a Machine
  • Partner 2) 7 Wall Balls 7 Burpees 7 Pull ups
  • Partner 3) Rest

7/12/2019

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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 3×3
  • Band Push ups 3 x 10-15 (Push ups w/ thick band set up in J-hooks)
  • Banded 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 15 min AMRAP:

Partner 1) 400m Run

Partner 2)

  • 12 DB/KB Deadlifts
  • 10 DB/KB FR Reverse Lunges
  • 8 DB/KB Shoulder to Overhead
  • Burpees over DB/KB until your partner returns from run

-When Partner 1 returns from run, switch

-Score is combined # of Burpees