CrossFit Montana

Workout of The Day "WOD"

Gym Hours:

Monday, Tuesday, Wednesday:

5-6, 6-7, 830-930AM, 4-5, 5-6, 6-7 PM

Thursday: 5-6, 6-7 AM, 5-6 PM

Friday: 5-6, 6-7, 830-930 AM, 4-5, 5-6 PM

Saturday: 8-9 AM, 9-10 AM

7-12-2010:

"Nate"- 20 Minute AMRAP:

2 Muscle Ups (sub 4 pull ups and 4 ring dips if you don't have it yet) :)

4 Handstand Push Ups

8 American KB Swings (2/1.5) 

7-10-2010:

Meet at Blue Mountain for OUTDOOR WOD today!!!  Hope to see you all there!

7-9-2010:

15 Minute AMRAP:

7 Squat Clean (95/65)

7 Push Jerk (95/65)

7 Burpees

Jodi "growling" through her workout Wednesday!!! :) 

7-8-2010:

Rest / Make Up Day

7-7-2010:

Fight Gone Bad for time:

Three Rounds:

20 Box Jumps

20 Sumo Dead Lift High Pulls (75/55)

20 Push Press (75/55)

20 kCal on Rower

20 Wall Ball (20/14) 

6 AM Class!  Kenz, Willis, Dodger, Carol, Tubbs, Sue, Jeff

Foxy CrossFit Women!  Brenda, Jodi, and Nancy

7-6-2010:

20 Minute AMRAP:

Row 500 Meters

5 Ring Dips

10 Wall Balls

I am not sure what is going on here, but it is too funny to NOT put up! :)

Yeah Anna!

John rocked out his parallette HSPU's

7-5-2010:

Five rounds for time:

3 Hang Power Snatch (95/65)

6 Snatch Balance (95/65)

9 Push Ups

 I hope you all had a great holiday!  Now back to work! :)

Trav, Nick, Scott, Kenz, and Bryan push through their tabata handstands

Dodger, Willis, Tubbs, and KJ

Nick, Bryan, and Scott post WOD!

CFMT gave newcomer Todd a warm welcome last week! Kev, Anna, Tess, Todd, Kenz, and Autum

6-30-2010:

21-15-9 for time of:

Sqauat Snatch (95/65) (Bad Boy = 115/75)

Toes To Bar

Are these guys twins? Ha!  Jeff and Steve.

Lookin good, Kate! :) 

6-29-2010:

For time:

Row 3000 Meters

100 Air Squats

Nick, Batty, and Bek.  Nice face Nick! :)

Nick and Brenda!

6-28-2010:

For time:

70 Burpees

60 Sit Ups

50 American KB Swing (1.5/1)

40 Pull Ups

30 Handstand Push Ups

It was hard, but I caught Sami relaxing at the gym!

Seriously.  How do you make that face Ostrom?  Awesome!

6-23-2010:

3 Rounds for time:

12 Overhead Squats (115/75)

24 Burpees

***If you break up the OHS, you must complete 3 pull ups to re-enter the WOD. 

 Hope you are all enjoying your week guys!  Miss you all!  Love, KJ.

 
Congratulations to Tubbs! He is now officially Olympic Lifting Certified!

6-22-2010:

15 Minute AMRAP:

3 Power Clean (155/105)

6 Pull Up

9 Push Up

12 Box Jump

Erica is back! Yesss!

6-21-2010:

"Novak"

21-15-9 for time:

Squat Clean (75/55)

Pull UP

Clapping Push Up

6-18-2010:

"The GRIZ"

Three Rounds for time:

4 x Bear Complex

800 Meter Run

Last Friday's post-WOD treat:  Roll back the BIG PAPPA tire the Thursday night partiers rolled to the center of the parking lot! :)  

6-17-2010:

Rest / Make Up Day!!!

Steve rocked out with the ladies in the 5 PM yesterday!  Sami, Steve, and Janelle

Nice KB Jeff! 

6-16-2010:

For time:

30 American KB Swing (2/1.5)

5 Wall Balls (20/14)

25 KB

10 Wall Balls

20 KB

15 Wall Balls

15 KB

20 Wall Balls

10 KB

25 Wall Balls

5 KB

30 Wall Balls

Looking tough Kevin! :) 

Anecia and Bekki push through their WOD together everyday! :)

6-15-2010:

5 Rounds Cindy

5 Muscle Ups

4 Rounds Cindy

4 Muscle Ups

3 Rounds Cindy

3 Muscle Ups

2 Rounds Cindy

2 Muscle Ups

1 Rounds Cindy

1 Muscle Up

6-14-2010:

"Betty"

5 Rounds for time:

12 Push Press (135/85)

20 Box Jump (24" Box)

This is one of Ostrom's favorites!  Can you see the excitement in his face? :) 

6-11-2010:

21-15-9 for time:

Thruster (115/75)

Dead Lift (275/185)

Autum and Maddy cheered for Kevin!

Scott helps Bryan through the WOD!  Nice lock-out!

Tubbs, Willis, and Andrew starting their WOD while Scott encourages in the background 

6-10-2010:

Rest / Make Up Day!!!

Habbe!  You look different!  I just can't place how... 

6-9-2010:

20 Minute AMRAP:

200 M Run

10 Pull Ups

10 Burpees

Happoy Birthday to Chloe!  Make sure you come in today and do your 14 BIRTHDAY BURPEES!!! :) 

6-8-2010:

For time:

Row 1000 Meters

30 Overhead Squats (115/75)

Run 1200 Meters

6-7-2010:

5 Rounds For time: 

50 Double Unders

35 K2E

50 Meter Overhead Walk (135/95)

Dues are past due guys! Please make sure to get them in ASAP!!!

***Also- we are taking orders for new T-shirts/Hoodies!  Please get me your money before June 18 (cash only) or you won't get one!  T-shirts are $20 and hoodies are $35.  All proceeds are going towards getting your coach to the Games in July!  Thank you!  Love, KJ. :)

6-5-2010:

For time:

50 Wall Balls / 10 Muscle Ups

40 Wall Balls / 8 Muscle Ups

30 Wall Balls / 6 Muscle Ups

20 Wall Balls / 4 Muscle Ups

10 Wall Balls / 2 Muscle Ups

Welcome JP!!!  We just got a new athlete that moved up from CA.  Be sure to give him a warm welcome if you see him around the gym!

Lookin good Nick! 

6-4-2010:

Heavy Back Squat Day!!!  One every minute, on the minute, for ten minutes.

Expect a snappy little met-con after you are done. Love, KJ.

Be sure to watch for a link to our first Paleo COOKING SHOW!!! Janelle is the first hostess- I should have it posted by this Sunday!

6-3-2010:

Rest / Make Up Day

6-2-2010:

NW Regional Qualifier Final WOD:

30 Calories on Rower

30 Thrusters (95/65)

6 Cargo Net Climbs

30 KB Swings (1.5/1)

20 Calories on Rower

20 Thrusters (115/75)

4 Cargo Net climbs

20 KB Swings (1.5/1)

10 Calories on Rower

10 Thrusters (135/95)

2 Cargo Net Climbs

10 KB Swings (1.5/1)

***You must change out your own weight on the thrusters.  Also, if you are unable to show me 5 real pull ups on the bar, I am going to have you climb around the bottom of the cargo net instead of up it.  One time around = two times up and down. :) 

6-1-2010:

"Grace"

30 Clean and Jerks for time (135/85)

5-31-2010:

The Paleo Challenge starts TODAY guys!  The following are links to CrossFit Journal articles that are both extremely informative and inspiring.  Please take the time to give them a look!  Also, I will have a list of Paleo friendly and NOT friendly foods for you at the gym tomorrow!  If you are planning on participating, remember you need to bring in a 5$ bill and a food journal!  Call, text, or e-mail me with any questions you may have.  Love, KJ.

http://journal.crossfit.com/2005/10/getting-off-the-crack-by-nicol.tpl

http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl

http://journal.crossfit.com/2008/03/nutrition-the-teetertotter-by.tpl

21-15-9, for time:

Wall Ball (20/14)

Burpee

This picture needs no caption.  I am simply titling it "Tubbs's Game Face". :)

5-29-2010:

"Kelly"

5 Rounds for time:

30 Wall Balls

30 Box Jumps

400 Meter Run

5-28-2010:

3 x Dead Lift a minute, every minute on the minute, for 10 minutes!

EC for those who are wanting it! :)

6 PM class!  My CFMT family. :)  Jarali, Janelle, Anecia, Bekki, Cormack, Avari, Ckye, Rachel, and Shannon! 

5-27-2010:

Rest / Make Up Day

6 AM class!  Gilian, Mark, Tubbs, Andrew, Will, Dodger, Sue-Bee, Justin, Amy, Jeff

6 AM jumping class!  Such Nerds! :) 

5-26-2010:

Each, running, for time.  Three minute recovery in between.

200 Meters

400 Meters

800 Meters

400 Meters

200 Meters

RER: 20 Handstand Push Ups for TIME!!!

An animal was let loose at CrossFit Montana this week! :) 

5-25-2010:

Air Force WOD: (95/65), for time:

                                20 Thrusters

                                20 SDHP

                                20 PJ

                                20 OHS

                                20 FS

              *** Every minute on the minute, you must stop and do three Burpees

5-24-2010:

Three Rounds for time:

500 Meter Row

20 AbMat Sit Ups

10 Burpees

5-22-2010:

S.C.A.R.L.E.T.T.- All barbell work is completed with 3/4 BW.  Shared burden, four rounds for time:

7 Squat Cleans

12 Burpees

7 Clean and Jerks

12 Burpees

7 AbMat Sit Ups

12 Burpees

7 Ring Dips

12 Burpees

7 Lunges (holding 35/25 pound plate, 7 each side)

12 Burpees

7 Elbows to knees

11 Burpees

7 Thrusters

11 Burpees

7 Thrusters

11 Burpees

5-21-2010:

17 minute AMRAP:

1 Power Snatches (135/95)

3 Handstand Push Ups

6 G.I. Janes

9 Box Jumps

5-20-2010:

Rest / Make Up Day

A VERY well deserved one!!!

Gendrow showing off his butterfly pull up Wednesday afternoon.

Keeney!  At least try to look like you are having fun! :) 

5-19-2010:

21-18-15-12-9-6-3-1 of:

Thruster (135/95)

Pull Up

Burpee

Deb!  Are you looking at the garage door to figure out where you are at? LOL!!!  Jeff, Anecia, Deb, Gendrow, and Gretchen push through the WOD as Mike watches over. 

5-18-2010:

For time:

50 Air Squats

Dot Drill

50 Sit Ups

40 Air Squats

Dot Drill

40 Sit Ups

30 Air Squats

Dot Drill

30 Sit Ups

20 Air Squats

Dot Drill

20 Sit Ups

10 Air Squats

Dot Drill 

10 Sit Ups

You may experience a bit of dizziness after this fun one! :) 

Welcome home Shannon!

Shaun and Al work through their deadlifts.

5-17-2010:

12 Minute AMRAP:

7 Dead Lifts (225/155)

7 Clapping Push Ups

Congratulations to our very own Nick Grant!  He graduated from Gonzaga Law School this weekend and will be back full-time at CFMT this week! :) 

5-14-2010:

Time Trial Day- Each for time:

50 Handstand Push Ups

50 Burpees

50 Tuck Jumps holding ball (20/14)

5-13-2010:

Rest / Make Up Day

5-12-2010:

Three Rounds for time:

7 Power Cleans (155/105)

7 Front Squats (155/105)

7 Push Press (155/105)

800 Meter Run

5-11-2010:

Each, for time:

2K Row

1 Mile Run

Full recovery in between each- you pick your order of events!

5-10-2010:

"P*"

Row 1000 Meters

10 Squat Cleans (185/135)

15 Muscle Ups

I will give a 30 Burpee Get Out of Jail Free Card if you can guess who this is! :) 

5-8-2010:

"Wall Ball Mile" (All running to be completed carrying ball)

Run 400

25 Wall Balls

Run 400

25 Wall Ball Burpees

Run 400

25 Med Ball Sqaut Clean Wall Bals

Run 400

25 Wall Balls

5-7-2010:

1 C & J (135/95)

1 Round Cindy

2 C & J

1 Round Cindy

3 C & J

1 Round Cindy

4 C & J

1 Round Cindy

5 C & J

1 Round Cindy

6 C & J

1 Round Cindy

7 C & J

1 Round Cindy

8 C & J

1 Round Cindy

9 C & J

1 Round Cindy

10 C & J

1 Round Cindy 

It made me jump for joy too!  You can thank Jake Nissen for this piece of beauty!

5-6-2010:

Rest / Make Up Day!!!

Yay, rest! 

5-5-2010:

15 Minute AMRAP:

5 Hang Squat Cleans (135/95)

10 Inverted Burpees

15 Sit Ups

5-4-2010:

20 Minute AMRAP:

5 Burpees (bad boy-clapping burpees)

10 Knees to Elbow (bad boy- toes to bar)

15 Air Squats (bad boy- tuck jumps- OUCH!!!)

I know Ashley is EXCITED!!!  Be sure to give her a big high five for her performance on the Affiliate Team this weekend in Denver!  She threw up UNBROKEN thrusters in the final event and told the very best "your mama" jokes in the building! 

5-3-2010: 

Partner WOD!!!

Three Rounds for time, shared burden:

20 Tire Flips with Hop

30 Push Press (105/75)

200 Meter Sprint with ball (20/14)

Habbe showing off her animal t-shirt at the Rocky Mountain Regionals this weekend! She threw up a snatch of 110 pounds in the second event!

Yeah Marisa!  She threw up a 95 pound snatch in the second event this weekend!  Nice work! 

5-1-2010:

"Hansel & Gretal" (because I miss you all SO much! <3 )

With a partner (but each person must complete all of the reps)

21-15-9 of:

Thrusters (95/65)

Pull Ups

800 Meter Run (this part is shared burden!)

*****You can break up the sets of thrusters and pull ups as needed- only one person can work at a time and only one bar can be used.  I encourage you to go bad boy and go heavy! (135/95) During the run (only one person can run at a time) the resting athlete completes as many burpees as possible.  Keep a running total of burpees and at the end of the WOD, this number is subtracted from your time for an overall score (so do LOTS of burpees!)

 
Give your Affiliate Team a fist pump!  After Day One at the Rocky Mountain Regionals, they are placed eleventh.  The Finals WOD takes place on Sunday where they will fight for the top eight spots going to the CrossFit Games in Los Angeles this July!

4-30-2010:

"Nancy"

5 Rounds for time:

15 Overhead Sqaut (95/65)

400 Meter Run

Facility we are at for the CrossFit Regional Games in Castle Rock, CO.  Be sure to root your Affiliate Team on from home!  Tubbs, John P., Sue, Marisa, and Ashley step up to the plate today!  To follow their progress, go to www.crossfit.com and click on the "CrossFit Games" tab.  Or go to www.rockymountainregionalgames.com for more info on what they will be doing.

4-29-2010:

Rest / Make Up Day

4-28-2010:

15-12-9-6-3-1 for time of:

Wall Ball

American Kettlebell Swing (1.5/1)

Pull Up

4-27-2010:

"Griff"

Run 800 Meters

Run 400 Meters Backwards

Run 800 Meters

Run 400 Meters Backwards

followed by a little bit of KJ love RER!!!

 
We haven't had an Ostrom shot up for a while- here you go!  CrossFit Gangster.

4-26-2010:

Three Rounds for Time:

100 Meter Overhead Walking Lunge

15 Box Jumps on the NEW 30" tire

10 Pull Ups

Don't forget this weekend is the Hooverball Tournament!!!  Starts at 1 PM at Kuwani's Park!  Hope to see you there.  Tubbs made a Facebook event for it if you need more information.

4-24-2010:

15-12-9-6-3:

Thruster (95/65)

Push Up

400 Meter Run

4-23-2010:

Four Rounds for Time:

15 Med-Ball Squat Clean Wall Balls

2 Down & Back Burpee Frog Jumps

8:30 AM Class 

4-22-2010:

Rest / Make Up Day

6 AM Class

4 PM Class

4-21-2010:

4 Rounds for time:

Run 400 Meters

50 Air Squats

Did you know Jake C. could do the splits?  Me neither!

Lookin tough Chris! 

4-20-2010:

10-9-8-7-6-5-4-3-2-1 of:

Push Press (115/75)

Ring Pull Up

Handstand Push Up

I will give 50 burpees to the person who can guess what I am telling Ckye in this photo! :)

Lookin gorgeous as always Sami!

4-19-2010:

5 Rounds for time:

10 Barbell Burpee Clean & Jerks (135/95)

10 Toes to Bar

Start of the Barbell Burpee C&J

And the "almost" finish of the Barbell Burpee C&J.  Lookin good Dodger!

If that's not a game face...I don't know what is! 

4-17-2010:

We are meeting at the Blue Mountain Main Trailhead by the Peak!!! Only ONE class- 8 AM. DO NOT BE LATE!!!  If you are, we will be up the trail and loose you!  Please call me if you get lost and I will help guide you in.  (Take I-90 towards Lolo, turn right onto Blue Mountain Road (at the light at The Peak)- drive about a mile, and you will see it on the left).

I think these guys called each other to confirm the CrossFit uniform of the day!  Lookin good guys! 

4-16-2010:

12 Minute AMRAP:

5 Snatch (115/75)

10 Burpees

4-15-2010:

Rest / Make Up Day!

4-14-2010:

3 Rounds for time:

5 Dead Lift (305/205)

20 Box Jumps

4-13-2010:

5 Rounds for time:

9 Ring Dips

12 Pull Ups

15 Wall Balls

200 Meter Run

4-12-2010:

AMRAP for reps (row for calories):

5 minutes Row

4 minutes Box Jump (24"/20")

3 minutes Hang Squat Snatch (75/45)

2 minutes Wall Balls

1 minute Handstand Push Up

Dedication.  Montana style CrossFit in a blizzard- snow doesn't slow us down! :)

CrossFit hottie Tess gets cheared on by the crew Friday afternoon.

Keeney and Jordan watch as Tim, Jake, and Kev push through the AMRAP.  We were out of 1.5 pood bells, so Tim fearlessly grabbed the 2!  Nice work! 

4-10-2010:

Canada Sectional WOD:

60 Chest to Bar Pull Ups

30 Dead Lifts (225/155)

400 Meter Run

60 Push Ups

30 Push Press or Jerk (135/85)

60 Air Squats

30 Front Squats (135/85)

400 Meter Run

30 Dead Lift (225/155)

60 Chest to Bar Pull Ups

4-9-2010:

WOD 1:

In 6 minutes:

Run 800 Meters

then AMRAP in the remaining time of Overhead Squats (115/75)

WOD 2:

5 minute AMRAP:

7 Box Jump

7 Burpee

7 American Kettlebell Swings (1.5/1)

Fresh meat!  Fischer and Nick work through Wednesday's WOD together

Welcome back Ciara! :)

4-8-2010:

Rest Day!!!

 
I think Keli is deep enough in her squat here!  Nice work!

6 AM on REST DAY!!!  Nice work guys!  And seriously...What is going on with Cam and Andrew in this photo?

4-7-2010:

10 Minute AMRAP:

7 Thrusters (115/75)

12 Kettlebell Swings (1.5/1)

7 Pull Ups

After full recovery...

For time:

Row 500 Meters

50 Double Unders

400 Meter Run

If you have any clues as to how Skully broke his jaw, please let me know! ;) 

4-6-2010:

Sprint 100 Meters

25 Burpees

100 Meter Walking Lunge 

Then, 5 Rounds of:

15 Shoulder to Overhead Lockout (45/25)

100 Meter Overhead walk (45/25)

Finish with:

100 Meter Lunge

25 Burpees

100 Meter Sprint

Ashley and Tess cheer Shari on thru her dips last week

Lookin tough Jody!  It looks like Brenda is doing some math or something in the background! :)

4-5-2010:

5 Rounds for time:

5 Power Clean (155/105)

10 Burpees

200 Meter Run

4-3-2010:

"300"

Just like the movie...

If you don't know the workout, come in and find out! 

4-2-2010:

Five Rounds for Time:

20 American Kettlebell Swings (1.5/1)

400 meter Run

Athletes listen to WOD instuction at the Winter Challenge.

Congratulations to Kenz (on the right).  She just received her acceptance letter into the University of Montana Pharmacy School!  We are all SO proud of you!  Pictured with Katie of CrossFit Flathead.

Anecia, looking strong. 

4-1-2010:

Murph + Grace + Fran + Helen:

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

30 Clean & Jerks

21-15-9

Thruster (95/65)

Pull Ups

Three Rounds of:

21 Kettlebell Swings

12 Pull Ups

400 Meter Run

April Fools!!!

Its actually a well deserved rest day!  Nice job this week guys!

3-31-2010:

"Eliza-bell"

21-15-9 for time:

Squat Snatch (135/95)

Ring Dip

6 AM dudes pre-WOD shot.

Stop scaring the children!

Tabata Abs!!! 

3-30-2010:

"Sue"

For time:

Run One Mile (Bad boy runs 1/2 of mile with 10#) followed by three rounds of

55 Lunges (Bad boy carries 25/10# overhead)

55 Push Ups (Bad boy does Clapping first round, T second, and Spidey third)

55 Box Jumps (Bad boy jumps 30")

Finish with Run one mile (Bad boy runs 1/2 of mile with 10#)

I think Sue may look like this after the WOD today! :) 

3-29-2010:

Five Rounds for time of:

10 Dead Lift (225/145)

20 Wall Balls

Jake after finishing his third and final WOD last weekend!  You can't really tell from this black and white photo- but he had about five holes in each hand!

Welcome back Kate and Keli!  (I know we are more fun than basketball anyway! ;) ) 

3-27-2010:

10-9-8-7-6-5-4-3-2-1 for time of:

Power Clean (135/95)

C2B Pull Ups

American Kettlebell swing (2/1.5)

I know Bekki is going to LOVE it! ;) 

3-26-2010:

"Jeremy"

21-15-9 of:

Overhead Squats (95/65)

Burpees

***After full recovery, 1000 Meter Row for time!

Lookin good!  Alexa and Kenzie

Renata and sami pushing through Tuesday's 10 minute AMRAP!

If you bring Dairy Queen into the gym and eat it in front of me, I will tell the whole world!  That is just plain cruel Maggie! ;) 

3-25-2010:

Rest / Make Up Day!!!

Amy encourages Alistair through his box jumps

Nice pull Rasky!

Now that is a chest to bar Jon!  Yeah! 

3-24-2010:

"Row-Swing-Run"

Three Rounds for Time:

500 Meter Row

21 American Kettlebell Swings (2/1.5)

400 Meter Run

Tubbs & Justin post WOD at Denver 

3-23-2010:

Because I loved this one so much in Denver, I thought I would share the love!

10 Minute AMRAP:

6 Squat Cleans (135/95)

9 Chest to Bar Pull Ups

12 Box Jumps

 
We are back!  (and brought some of our favorite gatorade with us! ;) ) PBR!!!

3-22-2010:

Bad Dream #3:

5 Rounds for time:

10 Box Jumps

10 Burpees

400 M Row

3-20-2010:

Bag Race!  Woop Woop!

3-19-2010:

Bad Dream #2:

5 Rounds for time:

40 Box Jumps

400 Meter Run
 

3-18-2010:

Rest / Make Up Day!!!  You earned it. :)

3-17-2010:

Happy St. Patrick's Day!!!  In honor of the holiday, we are going to complete a workout guarunteed to turn you green!  (I can't have any of you getting pinched!)

"Ben"

21-18-15-12-9-6-3-1 of:

Push Press (135/105)

Sumo-Dead Lift High-Pull (135/105)

3-16-10:

Run 1 Mile, then AMRAP of:

7 Power Snatch (95/65) 

7 Overhead Squats (95/65)

7 Snatch Balance (95/65) 

So the way it works...I start the clock when you start your mile.  The clock stops at 15 minutes.  The faster you run your mile, the more time you have to complete more rounds of lifting.  Score is ONLY your number of rounds completed. 

Laura looking strong!

3-15-10:

750 Meter Row

50 each, of Pull Ups, Burpees, Box Jumps, and Double Unders

500 Meter Row

25 each, of Pull Ups, Burpees, Box Jumps, and Double Unders

250 Meter Row

10 each, of Pull Ups, Burpees, Box Jumps, and Double Unders

500 Meter Row

Winter Challenge Madness! 

3-13-2010

Affiliate Challenge Tryout!

WOD 1:

For time, 21-15-9 of:

Ground to Overhead (135/95)

Ring Pull Up

400 Meter Run (after each round)

WOD 2:

Three Rounds, 60 second AMRAP, FGB style, with 60 second rest after each completed round, of:

-Air Squat

-Ring Dip

-Burpee Box Jump

-Shoulder to Overhead Lock out (1/2 Bodyweight)

More Winter Challenge! Pete and Bruce

3-12-2010 

"JT"

21-15-9 of:

Handstand Push Up

Ring Dip

Push Up

I felt the same way Janelle!  (Burpee-Frog Jumps)

3-11-2010:

Rest / Make Up Day

Let there be rest!

3-10-2010:

"George"

15-12-9-6-3-1 of:

Squat Clean & Jerk (155/105)

30" Box Jump

200 Meter Weighted Run (20/14# Dynamax Ball)

***Because he is heavy, tall, and a pain to run with!  That's my boy! ;)

3- 9-10:

"H-E-L-L"

Run 800 Meters

5 Rounds of:

7 Dead Lift (225/155)

11 Burpees

Finish with 800 Meter Run

*******ADVANCED ATHLETES ARE TO COMPLETE WOD IN ITS ENTIRETY WITH A 25# WEIGHT VEST.  BEGINNING/INTERMEDIATE ATHLETES ARE TO COMPLETE THE RUNNING PORTION WITH A 10# PLATE.

Yeah Kenz!

3-8-10:

2K Row

Yes.  I feel the same way Maggie!

3-5-10:

"Tabata Something Else"

Eight rounds of 20 seconds of work with 10 seconds of rest for each movement.  You can pick your order, but must stay at each station for eight rounds before moving on.  You will recieve two scores.  Total overall reps and the worst score for each movement added up.

Pull Ups

Push Ups

Air Squats

Sit Ups

Sleep tight!!! :) Love, KJ

3-4-10:

Rest / Make Up Day

3-3-10:

Squat Clean 5 x 3

then a "fun" little met-con!!!

3-2-10:

For Time:

Row 2K

Run 1 mile

(NO REST IN BETWEEN)

Another beautiful run at CFMT!

3-1-10:

"Girls Gone Wild"

10 Clean & Jerks (135/95)

50 Double Unders

50 Sit Ups

21 Thrusters (95/65)

21 Pull Ups 

10 Clean & Jerks (135/95)

Kevin watches over as Carl cleans up some weight

Seriously Jody.  You aren't supposed to look this GORGEOUS while doing CrossFit! :)

2-27-10:

Its looking stormy out there...You have to come in to find out what this one is!

Yeah Logan!!!

2-26-10:

"Grindy"

Three Rounds for time of:

10 Clean & Jerks (135/85)

3 Rounds Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Grindy is a "MONSTER" of a workout!

Nick lock out Shari!!

Jeff workin' hard! 

2-25-10:

Rest / Make Up Day!!!

 
I know Tubbs.  Rest days are SO hard!

2-24-10:

To continue this "stormy" week... here is one of my favorites!

"Betty"

Five Rounds for time of:

12 Push Press (135/85)

20 Box Jump (24")

CrossFit Babies! :) 

2-23-10:

TBD.  The unknown and unknowable!  Sleep tight!

"Helen"

Three Rounds for time of:

21 American Kettlebell Swing

12 Pull Ups

400 Meter Run

2-22-10:

"Shmancy"

5 Rounds for Time:

15 Snatches (75/55)

400 Meter Run

Yes, these boys have belly rolls too! HAHAHA!!!  Nice job on Disco!

2-20-10:

"CrossFit Disco"

Nick's one-armed snatch!  Killer photo.

Kevin rockin the kettlebells

2-19-10:

20 Minute AMRAP (yes, another one!):

15 Wall Balls

One Down and Back Burpee Frog Jump

8:30 AM Class Wednesday

Alex getting dirty!

Intermediate Men WOD 2 start on Saturday

Jaunessa and Meriah completing WOD 1 Saturday while Cris, Brando, and Corri cheer them on. 

2-18-10:

Rest / Make Up Day

For those of you that don't believe Ostrom even exists, here he is flipping the tire!

And making goofy faces.  He. Is. Real!!! 

2-17-10:

Three Rounds for Time:

800 Meter Run

15 Tire Flips w/ Hop

30 Pull Ups

****Make sure you wear clothes you don't mind getting dirty!****

Intermediate Men like their beer!  Tim Baumgartner (CrossFit Missoula), Cam (CFMT), and Gendrow (CFMT).  Nice job!

Ashley looks like she is really enjoying those OHS!  Nice Job!

Deb's GAME FACE!!! 

Jordan watching over Crystal's squats

Matt hitting the Rx OHS with ease- yesssss!

2-16-10:

20 Minute AMRAP:

15 Overhead Squats (95/65)

30 Abmat Sit Ups

Bekki and Shanna working through their GTO's in the Rx WOD 2

Now that is a burpee frog jump Justin!  Nice!

Beer WOD Team (2nd place!) Jake, Justin, Cam, and Dave.  Total rookies. ;)

Beer WOD Champions!  Nick, Ostrom, Brandon, and KJ.   

2-15-10:

4Rounds For Time:
135# deadlift x 10
135# hang power clean x 7
135# push jerk x 4

- if hands come off bar during 1-9 of deadlifts, owe 10 air squats
- if bar is dropped duing 1-6 of hang power cleans, owe 10 push ups
- if bar is dropped during 1-4 reps of push jerks, penalty is 5 burpees
- perform penalties after wod

You all can thank Tubbs for finding this WOD- looks like it'll be a doozy!  :)

Congratulations to all the Winter Challenge competitors!  I will try to post all of the pictures as they come in.  I am so proud of all of you!  Also, THANK YOU to all of my awesome volunteers!  I couldn't have done it without you. Love, KJ

Maggie Roberts (CFMT) and Kelly Richter (ONDEG) push through the GTO's in WOD 2

2-13-10:

CrossFit Montana Winter Challenge!!!

No classes will be held today, but please come down and root everyone on! :)

2-12-10:

Diane:

21-15-9 for time of:

Dead Lift (225/185)

Hand Stand Push Up

2-11-10:

"French Toast" (cause we are going to be toasted...)

3 Rounds for time:

100 Meter Walking Lunge

25 Clapping Push Ups

25 Sit Ups

2-9-10:

Heavy Day!!!  It's been a while, and this one is a doozy...

Overhead Squat: 5 x 3

Required Extra Credit: 

3 minute AMRAP:

5 Burpee

5 Box Jump

Tybel and Gianna showing off their new box jump skills. :)

Gendrow watches as Jody and Janelle complete their R.E.C.!

2-8-10:

Please note the change in the schedule!   We have combined the 8 and 9 AM classes into one 8:30 AM class.  See you then!

20 Minute AMRAP:

10 Ring Pull Ups

15 Box Jump

20 Floor Wipers

Will and I went head to head in the AMRAP.  Ouch.  Thanks Will!

Dodger was a little tuckered out after the WOD!  Naptime with a barbell.  A dream come true...

2-6-10:

Shared Burden: 

20 Ring Dips

40 Burpee Cleans (95/65)

60 Pull Ups

80 K2E's

100 American KB swing (1.5/1)

80 Wall Balls

60 Double Unders

40 Push Ups

20 Box Jumps

2-5-10:

Four Rounds for time:

10 Front Squats (95/65)

15 Blenders (yessssss!)

25 Mountain Climbers

2-4-10:

Rest / Make Up Day!

Caty working through her Push Press!  Nice work!

Staci is going to be a rockstar Powerlifter!   

2-3-10:

10 Minute AMRAP of:

7 Push Press (105/75)

7 Ring Dip

7 Push Up

6 PM Class!! Way to try to out-pose the other classes guys! :)

5 AM class looking really active...;)  When you get up that early, some lounging is required.

Autum looking like one tough cookie!

George is officially ready for the Winter Challenge. His new "doggy back-pack" donated from my favorite "Fit Over 50" class holds SIX PBR's!!!  Thank you ladies! (And Doug and Bill!) 

2-2-10:

I shall call it ... "The Heart Attack":

15-12-9-6-3 for time of: 

Dead Lift (225/155)

C2B Pull Up

Required Extra Credit: 100 Sit Ups for time!!!

Its because I LOVE you!!! Love, KJ.  

Rates:  

Every session includes a trainer.

$110 a month for unlimited crossfit

$15 DAILY DROP IN RATE.  INCLUDES ACCESS TO CROSSFIT CLASSES FOR THE FULL DAY 

Call or Email Us Today!

Kelly Smith                406-370-5070                

E-mail: kelly@crossfitmontana.com

Jamie Robbins           406-546-9491

Email: jamie@crossfitmontana.com

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