Mon. Nov. 1

20 Min AMRAP:

5 Handstand Push Ups
10 KB Swings (53/35)
15 Box Jumps

Sat. Oct. 30

Teams of 3

5 RFT:
10 One Arm OH DB Squats
10 Hand Release Push Ups
10 Burpee Tuck Jumps
100m High Kness
300m Lap

*one person works at a time, but team goes together on High Kness and Lap

Fri. Oct. 29

OPEN GYM!

Pick one lift, or one wod you missed this week, and work on it.

Thurs. Oct. 28

"Annie"

50,40,30,20,10 of:

Double Unders (3 to 1 singles - 150,120,90,60,30)
Sit Ups

Wed. Oct. 27

"Fran"

21,15,9 of:
Thrusters (95/65)
Pull Ups

Tues. Oct. 26

"Karen"

150 Wall Ball (20/10)

_________________________

We will be changing our afternoon class times to 4:30 and 5:30pm starting next week.

Barbell Club will begin meeting at 6pm a couple of times per week. Contact Stephen if you are interested and we'll get you squared away.

Mon. Oct. 25

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups (regular, no ABMAT)
100 Squats
__________________________

We want to wish the best of luck to Jonathan and Blakley Fletcher as they move back to Houston for a little bit. Come on back in a year!

3 RFT:

Run 800m
20 Wall Ball (20/10)
20 KB Swings (53/35)
20 SDHP (53/35)

Fri. Oct. 22

13 Min AMRAP:

10 Pull Ups
10 K2E's
10 ABMAT

Thurs. Oct. 21

Push Press
3-3-3
Deadlift
3-3-3

then

10,9,8,7,6,5,4,3,2,1 of:
Deadlift (70% of 3RM)
KB Swings (53/35)

Wed. Oct. 20

For Time:

Run 1 Building Lap (530m)
30 Air Squats
Run 1 Bldg Lap
30 Push Ups
Run 1 Bldg Lap
30 Burpees

Tues. Oct. 19

Press
3-3-3

then

"Death By Hang Power Clean/Jerk"
(weight is 75% of your press 3RM)

One C/J the 1st minute, 2 the 2nd, etc.

Mon. Oct. 18

For Time:

30,20,10 of:
Lateral Burpees (over ABMAT)
KB Swings (53/35)
ABMAT Sit Ups

Sat. Oct. 16

Teams of 3:

20 Min AMRAP:
30 Push Ups
30 Goblet Squats
200m Farmers Carry (dumbells or KB)

*Only One person works at a time, team moves together.

Then....

100m Truck Push for time.

Fri. Oct. 15

Complete 5 rounds for time:

8 Handstand Push Ups
8 Ring Pull Ups
8 Sit Ups
8 Box Jumps

Thurs 10.14.10

Today's W.O.D. is a surprise. The W.O.D. won't be posted here until after the last class of the day. But here's a sneak-peek of one of the exercises involved.

If you're doing the W.O.D. at a location other than CrossFitMT, email Stacey (irongeek33@gmail.com)or Stephen to find out what it is.

Wed. Oct. 13

Death By Pull-Ups/Push-Ups:

With a continuously running clock do one pull-up, one push-up the first minute, two pull-ups, two push-ups the second minute, three pull-ups, three-push ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Score is the last completed reps/minute. Only completed minute counts.

Tues. Oct 12

For time:

Run 800m
100 One-Arm KB Swings (35/18) (Total)
*Swing KB Just above eye Level
Run 800m

Mon. Oct. 11

Deadlift
3-3-3-3-3
*when you find your 3RM, stop lifting!

then

5 RFT:
7 DB Thrusters (35/20)
11 Burpees

Fri. Oct. 7

7 RFT:

7 Power Cleans (95/65)(high hang)
7 Front Squats
7 Push Press

Thurs. Oct. 6

21,15,9 of:

One Arm KB Snatch (53/35) (each arm from the high hang)
Pull ups

Wed. Oct. 6

For Time:

40 Burpees
40 Box Jumps
40 KB Swings (53/35)
40 Ring Dips
40 K2Es
40 Lunges (total)

Tues. Oct. 5

Deadlift
1-1-1-1-1

then 3 Min AMRAP
ABMAT

Mon. Oct. 4

"Cindy"

20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

Sat. Oct. 2

4 RFT:

30 Plyo-Push Ups (One or both hands on Med Ball for every push up)
Sprint 200m w/med ball
30 Air Squats