The winner is Brandon H
Community Events
We are thinking about doing a summer comp if there is interest!
We are thinking about doing a summer comp if there is interest!
creatine and protein are back in house!
 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 10 PVC Pass Through 10 shoulder press front and back 10 Air Squats WOD Find Your 1 Rep Max Overhead Squat at least 7 reps over 90% then Max Ski Jumper in 2 minutes Compare to 11/9/20 Cool Down 2 minutes each banded shoulder stretch upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Row 
0 Comments
 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Burgener warm up - clean 3 Rounds 10 Air Squats 10 V Ups Power 5 sets increasing weight Hang Squat Snatch WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. Open 14.4 AMRAP in 14 minutes 60 calorie Row 50 Toes-to-Bar 40 Wall Balls (20/14 lb, 10/9 ft) 30 Clean (135 lb) 20 Muscle Up Scores uncontested Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Bike 10 Minutes Run 400 Meters Row 500 Meters 3 MInute Accumulative Plank Hold 5/23
Open 14.4 AMRAP in 14 minutes 60 calorie Row 50 Toes-to-Bar 40 Wall Balls (20/14 lb, 10/9 ft) 30 Clean (135 lb) 20 Muscle Up Scores uncontested 5/24 Find Your 1 Rep Max Overhead Squat at least 7 reps over 90% then Max Ski Jumper in 2 minutes Compare to 11/9/20 5/25 Alpine 6 Rounds 90 seconds Hip Bridge Extensions @ 1/2 Back Squat 3 minute rest 5/26 "Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters Men’s: 36:11 Shep Women’s: 42:11 Nellie Compare to 10/18/20 5/27 Death by Hang Power Snatch @ 55% 1 rep first minute 2 reps second minute 3 reps third minute continue to increase 1 rep each minute until you cannot get the given reps done in the given time 5/28 Regionals 14.6 50-calorie Row 50 Box Jump Over, 24 / 18 in. 50 Deadlift, 180 / 120 lb. 50 Wall Balls, 20 / 14 lb. 50 Ring Dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie row Time cap: 21 minutes Men’s 320 - Gilstrap Women’s 244 - Anonymous Compare to 7/10/19 5/29 Death by empty Prowler Push x 50ft 50ft first minute 100ft second minute 150ft third minute continue to increase 50 ft each minute until you cannot get the given distance done in the given time  20 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 30 sec Plank 20 Double Unders 10 Superman 5 Sets increasing weight 4x Split Snatch WOD Tabata 8 Rounds 20 seconds Broad Jumps 10 ft shuttle 10 seconds rest 20 seconds Evil Wheel 10 seconds rest 20 seconds Hip Extensions 10 seconds rest Cool Down Low Back 4 Stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10-1 Shoulder Press GHD Sit Ups  We can use some help judging if you don't want to compete
Stay together Both partners same time do it all! 4 rounds 10 burpees 100 meter run 10 push ups 100 meter run 10 air squats 100 meter run 10 sit ups 100 meter run Score is time Let’s us know is you need to scale!! Short and Sweet One partner goes, then the other 0:00-2:30 15/10 calorie row Max thrusters 2:30-5:00 15/10 calorie row Max thruster Score is thruster reps RX 95/65 Intermediate 75/55 Novice 65/45 Assault and Swing Switch spots 10 round 30 second Bike/kettlebell swing 30 second rest Score is total calories and reps RX 55/35 Intermediate 45/25 Novice 35/20 Barbell,barbell, barbell etc.... 75 bench press 75 deadlift 75 hang clean 75 push jerk -Each person must do 150 reps -Break up the reps however you want -You choose what order you want to do the movements RX 115/75 Intermediate 95/65 Beginner 75/55  Warm Up Warm up to your working weight with all five movements and strategizing you game plan. WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to limit you to just a few reps, consider dropping the weights down 55% of your max. Championship Tag Team Fight Gone Bad The only rule is that only one person can be working out at a time. (If you don't have a friend you are doing it by yourself!) 5 Rounds 1 minute Wall Balls 20 / 14# 1 minute Sumo Deadlift High Pull 55 / 75# 1 minute Box Jump 20 / 18 " 1 minute Push Press 55 / 75# 1 minute Calories Rowed 1 minute Rest Cool Down 10 minute stretches Hamstrings and Hip flexors banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 400 Meter Run  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Pushups 10 Box Steps 10 PVC Pass Through Strength 3 Sets 20 GHD Hip Back Extension if you can't do the above sub GHD Back Extension if you can't do either of the above sub Hip extension WOD 2 - 20 Ring Dips 200 ft Waiter Walks each round Cool Down 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 10 Burpees 20 Sit Ups  Warm Up 1000M Row Then 3 Rounds 10 bent over rows 10 Hip Extensions (slow and controlled) Strength 3 sets 10 reps each side (if you can do 10 reps unbroken increase weight) single arm ghd press WOD 21 - 15 - 9 Tire Flips jump through Hammer Swings each side Cool Down 3 sets of 15 reps reverse Hyper @ 25% back squat 2 minutes each side banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 500 Meter Row 10 Russian Twist (2 Count)   Warm Up 5 Minute Bike 5 - 10 reps Pullups Pushups Air Squats WOD This is a test, keep record of your scaling for future reference. Marshall 30 min AMRAP Run 800M 15 Pullups 30 Pushups 45 Air Squats Men’s: 5+86M - Justin Price Women’s: 3+800M - Sami Compare to 4/23/20 Cool Down 10 minute stretches Hamstrings and Hip flexors 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 30 Calorie Bike 30 Sit Ups Lots of things coming up!
Friday: May 21st Tag Team Championship Fight Gone Bad 5 Rounds Bring a friend who hasn't been to our gym in the last 6 months or do it by yourself. Friday: June 4th House Party @ Daniel Kelley's with Counting Coop! Burgers and beer available, bring a side dish. Saturday: June 5th Alternative Athletics will be hosting a “Say Goodbye To Covid: The Battle of Good Vs. Evil” competition to kick off the summer on Saturday, June 5, starting at 09:00a.m. Athlete check in starts at 8:00 a.m. and briefing at 8:45a.m. The comp will consist of four partner WODs which will be released shortly. The day of the event, come in your favorite mask to show off your heroic side ... or reveal that diabolical nature. For those who can’t attend on June 5, the workouts can be completed ... and must be judged ... in a three-hour window in the week prior to the competition. Cost will be $40.00 per team. Team names are encouraged! Saturday: June 12th The Chris Carlin Powerlifting Championship will be held at the DoubleTree Hotel at 27th N. @27th St.. Sign up at www.worldpoweriftingcongress.com or come down and cheer on your favorite lifter Saturday: June 26th The 2nd annual Summer Crush Competition on Saturday June 26, 2021! Registration will go live on Monday May 3rd @ noon. We will cap the competition @ 75 teams with a waiting list available if registration is full. First come first served, be prepared to register on Monday May 3rd @ noon. Competition will take place at Daylis Stadium (401 Grand Ave) and the final event/awards ceremony will be hosted at CrossFit Billings (1428 Grand Ave). The link for event registration will be posted online on our website, CrossFit Billings Summer Crush Facebook page as well as Instagram. Saturday July 17th and Sunday July 18th We will be hosting the Big Sky State games Olympic lifting on Saturday July 17th and Powerlifting on July 18th. Go to bigskygames.org for more information. -C- |
