CrossFit Montana
Forging Elite Fitness
CrossFit Montana
1120A Kensington
Missoula, MT 59801
ph: 406-370-5070
kelly
WOD Archive 2
12-30-09
"Nate"
20 minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 American Kettlebell Swings (2/1.5)
Young CrossFitters working on their ring skills!
12-29-09
"Fractured Fran"
9 Rounds for time...
5 Unilateral Thrusters (with Kettlebell...1.5/1)
5 Pull Ups
Easy as pie....
Alistair and Jeff hitting a nice extension in unison!
The look of intensity right there! Very nice John. He always gets me pumped up!
12-28-09
Back Squat 3 x 5 then...
Five Rounds for time:
10 Power Cleans (135/95)
8 Burpees
You can thank Justin for this one, it was HIS idea! :)
Casey completing her power clean as Kevin warms ups in the background
I. LOVE. THIS. PICTURE. Anecia, you look like such a gangster!
Ckye is always down for some burpees!
12-26-09
40-30-20-10, for time:
Wall Ball
Double Under
Sit Up
Nice depth Bekki!
12-25-09
50 Rounds for time, Shared Burden!!!
5 Med Ball Squat Clean / Wall Balls
1 Down and Back Burpee-Frog Jump
5 Pull Ups
All athletes over the age of 21 get a special Christmas treat at completion of round 40! I was thinking this was going to be "fun", but we definitely earned our Christmas dinner! Nice work guys. Love, KJ.
Anecia tried to give Sue a Christmas gift, but Sue wasn't havin it!
12-24-09
"The Twelve Days of Christmas"
1 Muscle Up
2 Hand Stand Push Ups
3 Squat Cleans (95/65)
4 Bear Crawls (4 lengths of the gym)
5 Blenders
6 Push Press
7 Wall Balls
8 Pull Ups
9 Box Jumps
10 Tuck Jumps
11 Ab Mat Sit Ups
12 Barbell Burpees
Yes. It goes like the song, so 1, 2-1, 3-2-1, 4-3-2-1, and so on. Have fun! :)
I felt the same way after this WOD! Ouch!
12-23-09
15-12-9-6-3 of:
Handstand Push Up
Squat Snatch (65/45)
Burpee-Box Jump
I have a feeling this is going to be beautiful...
Ryan is looking serious through his front sqauts!
12-22-09
3 x 3 Deadlift, then
Rocky Mountain Regional Qualifier WOD 2:
Three Rounds for time:
10 C2B Pull Up
10 Front Squat (165/105)
10 Burpee
Alistair is the BEST kind of Santa Claus!
We like to start our kids early on C2B pull ups. Nice job Cormack!
12-21-09
3 x 3 Back Squat, then
"Jer"
21-15-9 of:
Kettlebell Swing (2/1.5)
Pull Ups (C2B)
Gymnastic Practice: Hanstands (off the wall with a partner)
Whoever put my cell phone in the dog dish is toast. Please call with any information as to who did this terrible thing to their sweet and kind trainer. :)
12-19-09
The "Filthy" Hundred:
Shared Burden, in order, for time:
100 Box Jump
100 Jumping Pull Ups
100 KB Swings
100 Walking Lunge
100 K2E
100 Good Mornings (45/35)
100 Push Press (45/35)
100 Wall Ball
100 Burpee
100 Double Unders
Sue and Hallie enjoying the Griz game at the CFMT Christmas Party. Nice teeth Hal!
Nancy, Nick, Batt, Ckye, and Gendrow.
12-18-09
Front Squat 3 x 5
then,
21-15-9:
Wall Ball
Burpee
Tubbs. Hiding in a plyo box will not get you out of the WOD!!!
Brothers Chris and Shane pose by the Christmas tree after Wall Ball / Burpee
12-17-09
Rest / Make Up Day
George's new girlfriend, Shadow.
12-16-09
15 minute AMRAP:
Bear Complex (95/65)
sweet dreams...
then... 3 rounds of Dot Drill, each for time
Kessa and Alexa complete the Three Minute High Five Challenge as Shannon does the Bear Complex in the background.
Now THAT is hops!
12-15-09
"Jose Cuervo, you are a friend of mine", WINTER style (AKA, no run)
10-9-8-7-6-5-4-3-2-1:
Blender
Burpee
I know... It gives me the shivers too!
then, 3 x 5 Heavy Deadlift
Jorge visited from Snoridge CrossFit in Seattle! He still didn't escape the grasp of Tubbs though...
CrossFit women gathering around the tree! Shannon, Hallie, Kenz, and Kessa
12-14-09
"Grace"
30 Clean & Jerks for Time (135/85)
Seems easy enough, right?...
11-11-09
For Veteran's Day, we will be completing the Hero WOD, "Badger" in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007.
"Badger"
Three Rounds for time:
30 Squat Cleans (95/65)
30 Pull Ups
800 Meter Run
Sleep well tonight! You guys are going to need all the rest you can get for this one...Love, KJ.
Another reason to do Badger: Josh Seeberger didn't eat his vegetables like he was supposed to this morning!!!
The 6 AM class survived the 400 M Lunge!
Lunge Patrol on my longboard. There were no Ballerina's on the lunge today!
11-10-09
You pick:
Run 1 Mile
OR
Row 2K
then, after full recovery, 400 Meter traveling lunge. NO BALLERINA STEPS!!!
Congrats to the Ostrom family on the new addition to the family! Here is Bryce meeting his new baby brother Beau while Nicci watches on. :) Future CrossFitters!
11-9-09
20 Minute AMRAP:
5 Handstand Push Up
10 Overhead Squat (95/65)
15 Burpees
I know Shamus is excited!
11-6-09
Bad Dream #2:
5 Rounds for time:
40 Box Jumps
400 M Run
Jeff and Sue, the Caveman and some Red Head. I hear the necklace helps you run faster...
11-5-09
Rest / Make Up Day
11-4-09
Turkish Get Up
5 x 3
Then, 1000 M Row
11-3-09
Awesome job Monday guys! Have a little "recovery" day in store for you- not that it will be easy in any way. . .
5 Rounds Cindy for time.
Then: 4 x 800 M Run with full recovery (about 3 minutes) in between each round.
5 Rounds Cindy for time, try to get a better time than your first set.
11-2-09
"The Couplet" (from the 2009 CrossFit Games)
Three Rounds For Time:
30 Hang Snatch (75/45)
30 Wall Balls
Gendrow watches on as Jake hits AWESOME depth on his snatch.
10-30-09
7 Rounds for time:
6 Push Press (115/75)
9 Ring Dips
12 Push Ups
Be afraid...
10-29-09
Rest / Make Up Day!
10-28-09
"Novak"
21-15-9:
Squat Clean (75/55)
Pull Up
Clapping Push Up
10-27-09
Evil Doc's Sweat Dream, Part II
Four Rounds for time:
Run 400 meters
20 G.I. Janes
CrossFit MEN!!! Justin, Jake, Gendrow, Zac Attack, and Keeney
Yeah Sydney! Way to take Habbe down!
Today's WOD actually tired David out. I thought it was impossible!
An AWESOME 4 PM class! Nice job guys!
L-Sit contest. Syd played Ref!
10-26-09
"The Chief"
5 Three Minute AMRAPS (with one minute rest in between) of:
3 Power Cleans (135/85)
6 Push Ups
9 Air Squats
Connell Powers. One word. AWESOME.
Pumpkin CrossFit! Nice Dodge!
10-24-09
WOD from the Montana CrossFit Games:
3 Rounds for time:
10 Hang Power Snatch (95/65)
20 Burpees
30 Wall Balls
40 Double Unders
Nice Randy!
10-23-09
"Betty"
5 Rounds for Time:
12 Push Press (135/85)
20 Box Jump (24")
I caught the cheat meal on camera! Nothin better than beer and chocolate cake!
Nice T-shirts!!!
10-22-09
Rest / Makeup Day
Let there be REST!
10-21-09
"Dead Bear"
12 Minute Amrap:
5 Dead Lift (225/155)
Bear Crawl (2 down and back in gym)
Some male bears...
Some female bears...
A lost bear- all alone!
The fastest bear in the West- I can't believe I caught him on camera!
10-20-09
Squat Clean Max Day!!!
Just a little extra credit...
10-19-09
In honor of the Spider Monkey's Birthday, we are going to have to endure a storm I found at CrossFit Eastside. Happy Birthday Sue Habbe!
"Sue"
Run 1 Mile
Then Three Rounds:
55 Lunges
55 Box Jumps
55 Push Ups
Finish with 1 Mile
5 PM class awaiting their fate with the storm "Sue"
OK! So here are some fun pictures from the One Year Anniversary Party! If you have any cool shots, please e-mail them to me so we can share them with everyone!
The girls team winners of the Beer WOD! It is because they have beards...
The best costume EVER. Look at little Avari in shock on the left side of the picture...
Which one is Ostrom? I know... I was confused too!
Hot 80's ladies!
The girls that dressed like the guys...Is it Ostrom, Pornstar, and Nick or Sue, KJ, and Bek? Hmmm...
Gangster. Thats all you need to know.
Batt, Riley, Ostrom, Ostrom, and the fist of FURY.
Doesn't he look great in spandex? If anyone has a picture of him when he still had the wig on, PLEASE e-mail it to me!
10-17-09
Fun shared burden WOD! Get in here!
The Koppangs! Three rockstar athletes.
Saturday WOD turned into Craft Hour!
10-16-09
"The Griz"
3 Rounds for Time:
3 Bear Complex (135/95)
800 Meter Run
Better watch yourself or Tubbs will choke you out...
10-15-09
Rest / Make Up Day!!
It's not easy lookin this good!
10-14-09
Heavy Day!!!
5 x 3 Overhead Squat
Followed by a fun little met-con... See you tomorrow!
Hot CrossFit Women. Autum and Sami.
A LOT going on in this picture! Nancy, Sarah, Marisa, Jody, upside-down Janell, and Amy!
10-13-09
20 Minute AMRAP:
5 Hang Clean (75/55)
10 Inverted Burpees
15 Sit Ups
Hallie! Focus! :)
George helped me count for Chris during his early WOD
10-12-09
For Time: 50-35-20 of:
Wall Ball
Pull Up
Double Under
Nice shoes guys! You know they are die-hard CrossFitters when they are wearing these...
I know. I was confused too.
10-10-09
5K Run - Homecoming Hustle downtown! Dress warm, it is going to be CHILLY!!!
Make sure to get rested up after the race. We have a big WOD coming up on Monday!
10-9-09
"Nasty Girls"
Three Rounds for time!
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Don't forget this Saturday's WOD is the 2009 CrossFit Montana Homecoming Hustle 5K!!!
Jake is having way too much fun with his Muscle Ups!
No one gave me the memo on uniforms for Friday!!!
That'a boy Justin! PBR!
I don't think Matt approved of the PBR during his workout.
10-8-09
Rest / Make Up Day!!!
Check out Tubbs's new shoes! The Five Finger fad is sweeping CFMT.
I think Shannon is praying for her air squats to be done!
Josh wins the award for "most prepared" for the cold snap.
Shamus and Kenz
10-7-09
HEAVY!!!
3 x 1 Shoulder Press
3 x 3 Push Press
3 x 3 Push Jerk
AJ hitting his overhead lockout. Nice work!!!
10-6-09
15-12-9-6-3:
Power Clean (135/95)
Burpee Box Jump
100 M Sandbag carry after each round (20/14)
The Four PM class getting through the WOD
10-5-09
5 Rounds for time:
10 Dead Lift (225/145)
20 Wall Balls
Some of the 6 AM men showing off their sexy MUSCLES
10-3-09
Tubbs has thought up something wicked for you! I am bummed I am out of town and can't be there to enjoy the mess! Good Luck and have a great weekend!
Love, KJ
10-2-09
THERE WILL BE NO 9 AM CLASS TODAY!!! SORRY GUYS!
"Elizabeth"
21-15-9
Squat Clean (135/95)
Ring Dip
10-1-09
Rest / Make Up Day!!!
09-30-09
Happy Birthday Amanda and Anecia!!! Let there be BURPEES!!!
6 x 100 m dash, 30 second rest
THEN:
"Helen For Time"
One round of:
400 m Run
21 American KB (1.5/1)
12 Pull Ups
09-29-09
Ten Rounds for time:
10 Medicine Ball Squat Cleans (20/14)
10 Burpees
SNAP!
09-28-09
Three Rounds for Time:
100 m Walking Overhead Lunge (45/15)
30 Box Jump
30 Ring OR Bar Pull Up
Yay Over Head Lunges!!!
Ashley smokin thru the lunges!!!
09-26-09
FIGHT GONE BAD!!! Shared Burden Style!
We will be doing 2 ROUNDS of 2 minute AMRAP with NO rest in between rounds. Only one person can work at a time, score is based on total reps completed. The following movements are to be done:
Push Press
Row (calories)
Sumo Dead Lift High Pull
Wall Ball (on the tire today! :) )
Box Jump
Sarah and Kenz fighting for some kcals!
Saturday 8 AM crew! Lookin a little sweaty!
I know Kate and Nancy are ready!
09-25-09
21-15-9
Push Press (135/95)
Chest to Bar Pull Ups
Thanks to Nicole' for coming in and kicking our butts this week! Hope to see you again soon!
AWESOME! Can't you just smell how much fun Al is having here? Great work!
Zac Attack!
Kenzie's pull-ups are looking awesome! She may be only 4'10", but does not lack in the rock-star category!
09-24-09
Rest/Make-up Day
The hottie Wagner girls are always down to come hang out on a Makeup/Rest day! Where are the otter pops?
Gangsters. That is what CFMT is all about!
09-23-09
Heavy Day.
Dead Lift: 5 x 5
FAST met-con immediately after!
A little "extra credit" I came up with for our HUGE 4 PM class!
Nancy coaching Sarah through some air squats. Nice game face! :)
Alexa and Nicole complete our fun little met-con while Keli and Kate watch over.
09-22-09
"Jeremy"
21-15-9
Overhead Squat (95/65)
Burpees
Nicole' showing some of our ladies how an OHS is done properly! Beautiful!
A couple of our men showing how finishing a WOD is done properly! Zac and Wendell
Congratulations to Brent Dodge and Family! They just returned from China with a beautiful new addition to their family, Jasmine! Check out this gorgeous young CrossFitter!
09/21/2009
OK. So here is where that quote on the quote board came from - "if you are not scared of your workout, it is not worth doing." Good Luck sleeping well tonight!
"Cindy"
20 Minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
Also, Alistair added some new footage to our video! Check it out here: http://www.facebook.com/l.php?u=http://www.youtube.com/watch?v=k28vQn4T8T8&h=f7e784c39a3b5994d6edbcece9dfae8b
6 AM class starting out CINDY for the day!
Willis's dirty look right before he started Cindy
I know you are all jumping for joy!
09/18/2009
Tabata Something Else!!!
I know "Chewy the Bleeder" is going to LOVE Tabata Something Else
09/17/2009
Rest Day!!!
This is just an AWESOME picture of the Tot. Nice job!
Beautiful women at CFMT!
Everyone getting ready for Todd's discussion on nutrition Wednesday evening. Thank you Todd!
09/16/2009
The "Big Ten"
Ten Rounds for Time:
10 Box Jumps
10 Burpees
Log Roll Battle! Where did Will go?
Nice face Tator Tot!
Beautiful women workin there abs!
Little do you know that the one female doing sit ups in this picture did all of the work! Nice job Erica!!!
09/15/2009
"Annie"
50-40-30-20-10
Sit Up
Double Under
Nothing to get SCARED of guys! Guess who Kenz just tackled for brownie points! :)
Congratulations to Bekki on passing the Montana State Bar! She learned the "fun" way of opening champagne bottles in this picture! :)
Our HUGE 4 PM class! Nice work guys!
09/14/2009
CHECK OUT THIS VIDEO!!! THANK YOU ALISTAIR!
http://www.facebook.com/ext/share.php?sid=158809286604&h=vnVRS&u=tcz8W&ref=mf
Fun little Fran trainer for you!
9 Rounds of 5:
Unilateral Thruster (with kettlebell- 1.5/1)
Pull Up
Bring in your fighting face for this one!
Big class pushing through Fractured Fran!
Pull ups!
09/12/2009
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
*With 25 Pound Weight Vest or Body Armor.
Brit, John P, and Shannon, enjoying the PAIN!!!
Sue was ready to rumble!
Just watching made George hungry!
09/11/2009
In Remembrance of 9-11, we want to complete a WOD we won't forget anytime soon. Fight Gone Bad for REPS.
Three Rounds for time with a one minute required rest between Rounds:
20 Sumo Deadlift High Pulls
20 Box Jumps
20 Push Press
20 Wall Ball
20 Calories on the Rower
I know Nick is excited! Probably because he won't have to do it... :)
6 AM Crew. KJ, Kenz, Ash, Jeff, Willis, Mark, Josh, AJ, and Tubbs
09/10/2009
Rest / Make Up Day- Don't forget there are only three classes today- 5-6 AM, 6-7 AM, and 5-6 PM!
4 PM class after a nice little metcon! Chewy, Gendrow, Riley, Ramsey, and Huus.
AJ working on his snatch!
OK. Seriously...Is there no resemblence ladies? Poor Jake! :)
Seriously!
09/09/2009
Snatch 5-5-3-3-1
Power Snatch 5-5-3-3-1
Plus a short little met-con...For time:
500 M Row
25 Burpees
400 M Run
Will's AMAZING C2B Pull Ups!
Shamus's smile after his LAST burpee of the 100 Day Burpee Challenge! Awesome!
Al, Zac Attack, and Tubbs right before a great WOD!
Happy Birthday TUBBS!!! 23! :)
09/08/2009
12 Minute AMRAP:
3 Squat Clean & Jerk (155/105)
5 Chest to Bar Pull Ups
7 30" Box Jumps
100 Meter Run
Now here is a sweaty bunch of people! Jake, Kev, Julie, Alistair, and a NOT very sweaty Will! :)
Syd and Sue doing some cheerleading!
Is this the guy painted on the wall? Randy!
Brit looks on as Janelle presses some weight overhead in Saturday's "Hansel & Gretal" WOD
09/07/2009
OK guys! So I had a lot of whining after our AWESOME class this Saturday about not having any classes Monday. So I am going to open up the gym for one class at 9 AM Monday!
Hope most of you can make it and that you are all enjoying your long weekend! Love you all. KJ
Tubbs and his Lady Shana at the Post-Games Dinner!
09/05/2009
Saturday Shared Burden FUN!!!
You have to show up to find out what it is going to be- but it is partner WOD that I am going to call "Hansel and Gretal". Get in here!
Gendrow getting ready for the start of his heat in Bozeman!
Ostrom giving an "inspirational" pep talk to the boys! Or talkin' smack to Keeney...
09/04/2009
Three Rounds for time:
30 Mountain Climbers
30 Burpee Hurdles
30 Double Unders
Batt at the Games last weekend in Bozeman
Heat of CFMT Men takin off in the first WOD Saturday in Bozeman. Randy, Shamus, Ostrom, and Batty
09/03/2009
Let there be rest!
Don't forget there are only THREE classes today! 5-6 AM, 6-7 AM, and 5-6 PM! If you come in to do a WOD, you will do either Wednesday or Friday's WOD (because Saturday is TOP SECRET!!!) Love, KJ.
And MORE Rest! Ostrom recovering from the second WOD this Saturday while his lovely wife, Nicci, watches over. :)
09/02/2009
15 Minute AMRAP:
10 Turkish Get Ups (45/15)
30 Double Unders
Teri, Third Place Finisher for the C Ladies at the Montana CrossFit Games!
Yes, they were trying to scare Shamus into getting his double unders!
09/01/2009
I shall call it "Jose" because you will feel like you drank a bottle of it when you are done! :)
For Time:
10-9-8-7-6-5-4-3-2-1:
Blender
Burpee
100 Meter Dash
Kenz receiving her First Place Trophy for Women's B! Awesome work! Teri is supposed to be standing to her left, but had to leave early. Congratulations ladies!
CrossFit Montana's official new gang sign! Thanks to Jake!
08/31/2009
"Lynn on the Ground"
Five rounds for max rep efforts of:
Push Ups
Pull Ups
Check out the blog to hear about our competition in Bozeman this weekend- can't believe how awesome everyone did! Congratulations to everyone!
Don't forget the new schedule starts tomorrow! It is posted above in green- do NOT show up late to class, please! Also, we start our University students this week, so expect to see some new tortured faces. :)
Love you all, KJ.
2009 Montana CrossFit Games Competitors!
Rx Male Winners- all CFMT Guys! Tubbs, Ostrom, and Nick! Awesome!
Rx Female Winners! Mariah (Bridger CrossFit), KJ, Sue
08/28/2009
"Grindy" CFMT style...
Three Rounds for time:
10 Clean and Jerks
3 Rounds Cindy
Mark, Jeff, and Will. Ready to rumble!
Brandon showing off his Clean & Jerk Thursday. Thanks for dropping in and hanging out!
08/27/2009
Three Rounds for time:
30 Push Press (45#)
400 M Run
9 AM Crew Pressin it up!
Keli and Kate. Rockstars.
Brandon and I decided it was a good idea to combine Thursday and Friday's WODs in to one big monster we called the "hangover". Realized VERY quickly this wasn't our brightest idea... I am still struggling with stairs! :)
08/26/2009
Back Squats
5 x 5
Jake pondering the outcome of this weekend's competition. Judging by the weight he has just killed on the bar, I think it will be a pretty good one!
By far one of the coolest pictures I have taken at CFMT. I strapped myself on the ceiling to take this one. :) Anecia, Tubbs, and Randy.
Baby fighters. They are terrifying. Connell (about 50 pounds) completely choked our heavyweight, Mark (about 265 pounds) out about 10 seconds after this shot was taken. Scary.
Ok seriously ladies. I have been looking for these earrings I lost at CFMT....they are silver, square shaped... I just don't know where they could be! I will ask Tubbs if he knows...
08/25/2009
CrossFit is defined as: Constantly varied functional activities executed at high intensites. Constantly varied means that every once in a while it can be unvaried, right? So here is the WOD...
For time:
50 Wall Ball
50 Box Jump
50 Burpee
NO REST.
See you tomorrow! :) Love, KJ
John is excited about it. Probably because he SKIPPED TODAY!!!
08/24/2009
The following movements for time with a full recovery in between each:
-50 Wall Ball
-50 Box Jump
-50 Burpee
The six-pack club is based at CrossFit Montana! Come on down if you need your clothes washed. They can do that for you on their ROCK SOLID ABS!!!
Congratulations to Sarah and John! They got married this Saturday! (In picture: RIP, Sarah, John P, Eric, Sophie)
08/21/2009
Sorry guys. It is top secret. I will tell you that I had an evil moment last night. I will also tell you that I am going to name it "Frogger Hell".
Keep this in mind. Don't skip today! ;)
Ashley working the Medicine Ball Clean Wall Balls
You can tell this is before the WOD. Everyone is smiling still. (in pic: Tubbs, Mojo, KJ, Shay)
08/20/2009
For Time:
Run 1 mile
2K Row
No. You do not get any rest in between!
Check out this Father/Son duo! Could grace Muscle Magazine!
I will give you a cookie if you can guess who won the wrestling match that followed this stare down...Choose your answer wisely!
Justin's beautiful front squat. And super cool shoes!
08/19/2009
Front Squat
5-5-3-3-1
Some Jump Rope Extra Credit to follow.
Toe-mack LOVES a good Heavy Day!!!
I am pretty certain Madonna's "Like a Virgin" was playing at this time. Shamus got pretty amped up!
9 AM crew holding the starting position for Med Ball Cleans
08/18/2009
"Bam's Magical Surprise!"
You will never know what it is unless you come in! Here are a few hints: It is shared burden, 40 rounds, and includes hurdling, jumping, pull ups, log rolls, and some bunny hops. Will be a FUN day that might make you puke, so get in here and join in!
9 AM Class working on some Sumo High Pull Deadlifts
Sarah catching some air on her bunny hops.
Bam's Magical Surprise isn't supposed to be this much fun! Stop smiling! :)
Yesterday's 6 AM crew battling for the win. Tubbs, Jeff, Evil Woman (Sue), Dodger, and Willis.
08/17/2009
21-15-9
Wallball
Burpee
Thank you to Todd Widman, his beautiful wife Crystal, and son "The Dude" Luke for stopping in and haning out with us Thursday and Friday! We are hoping to have Todd in to help train a bit when he comes through town. Also, watch the whiteboard for information on when will be back to give us all a talk on nutrition!
Scott and Andrew Bovard. Father/Son battle!
Syd putting her time on the board! You go girl!
08/14/2009 ----HELL WEEK DAY FIVE----
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
Awesome job this week everyone! I cannot get over the huge improvements I witnessed from all of you every single day this week. What a GREAT challenge! I am planning on putting on a "When Hell Freezes Over Week" this winter, so be ready to do it again come February-ish. Get a lot of rest this weekend, take an ice bath, and enjoy a couple nice cold beers. You earned it. I am SO proud of you all.
:) Love, KJ
Will showing off his gangster side immediately before throwing up a HUGE PR on Fran.
Sue's opinion of Fran. I feel the same way...
There was one casualty today. George's duck didn't make it through. Please call if you find the head anywhere...
08/13/2009 ----HELL WEEK DAY FOUR----
"Nancy"
5 Rounds for time:
15 Overhead Squats
400 M Run
I know Shamus. I feel the same way...
The Dr's making up Bad Dream #3. Alistair wore his scrubs for the occasion!
Cris Trollope flying through Grace. Nice job!
Sue found a really cool chair in the storage room upstairs, thought I better put it to use!
08/12/2009 ----HELL WEEK DAY THREE----
"Grace"
30 Clean and Jerks for time (135/85)
Nick will be heading back to CrossFit Spokane for a few weeks! Have a good time!
08/11/2009 ----HELL WEEK DAY TWO----
Fight on Friday:
3 Rounds for time:
30 Sprawls
30 Push Ups
30 Sit Ups
30 Air Squats
30 Sprawls with a 1-2 Punch
Have fun with this one! We have had some HUGE improvements this week. Keep it up!
Zone friendly pancake frog!
Dodge and George recover as Sue works on her burpees
Chris finishing his sprawls with a 1-2 punch
Sorry I didn't post any workouts this week guys! Internet has been down all week, but will be fixed on Wednesday, along with the installation of CABLE!!! Now Kelly Jo can watch Food Network while she is supposed to be training you. Ooh-ah-ha-ha-ha. :)
Don't forget this coming week is HELL WEEK!!! So wear your tough pants and lets get ready to rumble! EVERY day is going to be something ultra nasty, and we are looking for the most improved athlete to take this year's title as Hell Week Champ. Make sure you are eating well and getting plenty of rest and water because it is going to be a rough and sore one! Good Luck!!!
08/10/2009 ----HELL WEEK DAY ONE----
Bad Dream #3:
5 Rounds for time:
10 Box Jump
10 Burpee
400 M Row
You MUST jump onto the box and open your hips. You MUST burpee hard and fast. You MUST row fast. Lets start this week off with some fire! Good Luck!
Scott throwin up some box jumps
Travis and Max gettin her done family style!
Alistair's glow in the dark shirt!
08/07/2009
FIGHT GONE BAD!!!
Three rounds of one minute AMRAPS of the following movements with a one minute required rest in between rounds. Score is based on total reps. Have fun!
Push Press (75/55)
Sumo Deadlift High-pull (75/55)
Box Jump (20")
Wall Ball (20/14)
Row (for calories)
Yeah Bek!
The Batt family is willing to do anything to NOT have a FIGHT GONE BAD
08/06/2009
A little workout your butt will never forget...
For time:
21-15-9:
Unilateral Overhead Squats (1.5/1 pood)
DynaMax Ball Squat Jump (20/14)
Have fun with that one!
Kenz, taking the number one mark for the WOD. Awesome game face!
Nice ups Shay!
08/05/2009
200-400-600-800
Run / Row for TIME!!!
Great opportunity for recovery guys! Run out that soreness.
Carsen showing off his GUNS! Kevin is recovering in the background...
08/04/2009
Bear Complex
5 X 7
Once you start a set, you cannot let go of the bar, and are only allowed to tap the ground with the bumpers, have fun carrying that load! :)
Chaz getting yelled at. :)
08/03/2009
"Kelly"
5 Rounds for time:
30 Wall Balls
30 Box Jumps
400 M Run
Your CrossFit Montana Team at the Highland Games this weekend in Spokane. Congratulations to John Batt for winning BOTH the Novice Division AND Caber Toss!
07/31/2009
You have all been harrassing me about when this was going to come up, so here you go...
"The Perfect Storm" (Thank you Brandon from CrossFit Spokane! :) )
21 Thrusters (95/65)
21 Pull Ups
400 M Run
15 Overhead Squats
50 Double Unders
50 Sit Ups
400 M Run
30 Wall Balls
30 Box Jump
400 M Run
21 American KB Swings (2/1.5)
12 Pull Ups
30 Clean & Jerks
Avari rocked out a CrossFit Kids workout today! 50 Burpees for time- hit a 5:00 mark! Awesome!
Travis helps Finch with his bench press.
07/30/2009
Time for a well deserved heavy day! I know you were expecting some "stormy weather", but I promise if you hold off one more day, something perfectly nasty will come your way. :)
Bench Press
5 X 5
I learned a lot of new theories on the Bench Press in Seattle last weekend and am looking forward to sharing them with you! Am hoping to see some big PR's tomorrow.
Speaking of PR's, don't forget the Hell Week is just over a week away! Hell Week is a competition based strictly on improvement. I have chosen five WOD's to be performed- all of which demonstrate a variety of movements. The male and female that earn the greatest amount of improvement over the course of the week will earn the title of this year's HELL WEEK Champions! Last year the title went to Tommy-Two-Toes, Chris Ostrom, and the very evil Sue Habbe. Am excited to see what happens this year, because the winner is most likely to go to our hardest working BEGINNER CrossFitters!
Keli and Kate enjoying some downtime on the red mat post WOD
Nancy, back for her second day of CrossFit! Good Job! :)
07/29/2009
For time:
50-40-30-20-10 of Knees to Elbows with a 100 meter dash in between each set.
You asked me "when do we do abs"? Here ya all go!
Ok Ok! So I didn't really arm wrestle Will to get my pink shoes back. I asked him VERY politely! :)
I would just like to point out the fact that these two handsome men take a nap together EVERY morning, immediately post WOD! Dodger and George.
Autum earned her first tear today!
So did Taylor! Yeah!
I think Chaz was having too much fun with his K2E's!
Haley's awesome kipping K2E
07/28/2009
Awesome work yesterday guys! That was a nasty running/barbell WOD to complete in the heat. I have been threatening to make you do the same workout two days in a row for a while, so here is one very similar (though definitely more difficult) that I think you will appreciate!
Tubbs is out of town this week enjoying the waters of Flathead Lake (lucky punk), so there will be no 6 PM class this Tuesday or Thursday.
20 minute AMRAP:
15 Clean & Jerk (135/85)
400 M Run
Will discovered the power of my Chucks today... He thinks it is the design of the shoe, but I think it is the COLOR. Willis and I actually had to arm wrestle for the shoes (needless to say, I got my pink lucky chucks back!).
Mark has returned! Welcome back!
7 AM Class getting their WOD on!!! Shamus, John P., Mark, Will, and Jeff. The gym got a little rowdy for a while with these crazy men!
07/27/2009
3 Rounds for time:
7 Dead Lift (135/90)
7 Hang Squat Clean
7 Push Press
400 M Run
Coach Rip and Me this weekend in Seattle at the CrossFit Barbell Certification. I cannot even begin to tell you how much he taught and inspired me! Hope you are ready to pull some weight off the floor today!
Sue also found ways to keep busy in Seattle! It is sure a good thing that car couldn't move or she would have really been in trouble...
07/24/2009
LIMITED HOURS THIS AFTERNOON!!!! ONLY 4-6 PM. KELLY JO HAS TO HEAD TO THE CITY TO WORK ON HER CROSSFIT EDUCATION FOR YOU GUYS! HAVE A GREEAAAT WEEKEND.
"Diane"
21-15-9
Dead Lift (225/185)
Hand Stand Push Ups
07/23/2009
"I had a dream...A very BAD dream!"
Kelly Jo's Bad Dream #4:
5 Rounds for time:
20 Twisters
10 Clean and Jerks (135/95)
400 Meter Row
EDJ pushing Will through the dream.
James and Ken getting set up to throw the caber. James really knows how to make a kilt look SEXY!!!
Gendrow and Keeney. Where is Keeney's kilt?
That is one sexy school girl! Check out the leg extension. Oh wait! That is just Riley...
07/22/2009
Here is a good one for you! Almost worthy of a "Bad Dream" Title...
For Time:
100 Pull ups...however, every minute on the minute, you must stop and complete 5 Burpee Box Jumps! Yee-haw!
This one might just put you on the ground! My baby boy George and Dodger takin a nap together. Nothing better than a good AbMat for a pillow!
Alistair making certain his lockout is absolutely PERFECT. Nice job!
07/21/2009
For Time:
50-40-30-20-10 of:
Push Press (45)
Double Unders
Get your jump on!
07/20/2009
CROSSFIT TOTAL
Max Dead Lift
Max Back Squat
Max Shoulder Press
Hope you ate your spinach!!!
Our best looking fighter! Be sure to congratulate all our boys for a GREAT performance last Friday at the Osprey Field.
Travis puttin up an AWESOME performance on his Shoulder Press!
07/17/2009
I shall call it "The Gorilla":
For time:
5 Rounds Cindy
10 Clean & Jerk (135/95)
5 Rounds Cindy
10 Clean & Jerk
5 Rounds Cindy
Spider Monkeys aren't afraid of gorillas.
Nice lock out Shannon!
07/16/2009
2K Row
Advanced Athletes get to do a little extra something afterward! Here is a hint for you...
07/15/2009
5 Rounds for Time:
5 Power Cleans (155/115)
7 Box Jumps
9 Burpees
Affiliate Team showing some appreciation from our favorite Sponsor!
07/14/2009
CrossFit Football WOD:
10-9-8-7-6-5-4-3-2-1 of
Russian KB Swing
with 100 M Sprint in between each set.
07/13/2009
30 Hand Stand Push Ups
40 Pull Ups
50 American KB Swing
60 AbMat Sit Ups
70 Burpees
Happy Monday!
07/10/2009
1 mile run! Lucky to you we are gone- enjoy your easy weekend!
Yeah Kenz!!!
07/09/2009
5K Row!!!
07/08/2009
10-9-8-7-6-5-4-3-2-1 for time of:
Power Clean (155/115)
Chest to Bar Pull Ups
Russian KB (1.5/1)
Way to go Haley! Little do you know that bar is racked to 408 pounds. Hehehe...
07/07/2009
"Jolie"
5 Rounds for time:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
07/06/2009
Time to sweat out some alcohol from the holiday...how about a Bad Dream? SWEET!
Bad Dream #2:
5 Rounds for time:
40 Tire Jumps (27 inches)
400 M Run
Closing July 3 for Independence Day!!!
07/01/2009
So you will all stop texting and calling me for today's WOD...Here you go whiners!!!
For Time:
500 M Row
21 Push Press (115/75)
500 M Row
18 Push Press
500 M Row
15 Push Press
500 M Row
12 Push Press
06/30/2009
"NOVAK"
21-15-9:
Squat Clean (75/55)
Pull Up
Clapping Push Up
BE HERE OR I WILL COME FIND YOU PEOPLE!!!
06/29/2009
100 Air Squats then 5 Rounds of:
20 Dead Lift (135/95)
20 Box Jump
Happy Birthday Chad! You 38 year old fart! Burpees! Yaaaay!
06/26/2009
"Betty"
5 Rounds:
12 Push Press (135/85)
20 Box Jump
06/25/2009
Squat Clean Max. Don't break any bones!
AFFILIATE TEAM ATHLETE PROFILE: KELLY JO SMITH
KELLY SMITH
CROSSFIT NAME: KJ
FRAN: 5:06
PUKIE BREWSTER: 9:56
WALL BALL / BURPEE: 5:07
2K ROW: 7:49
MAX OHS: 140
MAX C&J: 145
FAVORITE WOD: JACKIE OR BETTY
LEAST FAVORITE WOD: SORT OF IRONIC. KELLY.
06/24/2009
10 AMRAP of something! BE HERE!!!
AFFILIATE TEAM ATHLETE PROFILE: NICK GRANT
NICK GRANT
CROSSFIT NAME: CHUBBS
AGE: 26
FRAN: 5:03
100 BURPEE: 5:58
WALLBALL / BURPEE: 3:58
2K ROW: 7:16
MAX C&J: 215
FAVORITE WOD: JACKIE
LEAST FAVORITE WOD: 100 OHS WITH EVERY MINUTE ON THE MINUTE OF 3 K2E AND 5 BURPEES TIL COMPLETE.
06/23/2009
Wow yesterday was rough! Lets keep up the fun with this sweet WOD...
21-18-15-12-9-6-3 for time:
Power Snatch
Double Under
Box Jump
06/22/2009
Happy Monday! Lets get back to it...
7 Rounds for time:
6 Push Press (115/75)
9 Ring Dips
12 Push Ups
AFFILIATE TEAM ATHLETE PROFILE: JACK COTTER
JACK COTTER
AGE: 23
FRAN: 3:42
PUKIE: 10:09
WALLBALL / BURPEE: 5:00
2K ROW: 7:44
MAX OHS: N/A
MAX C & J: N/A
FAVE WOD: 8 MIN AMRAP: 7 CHEST TO BAR PULL UP / 7 CLAP PUSH UP
LEAST FAVE WOD: OHS
06/19/2009
I am sorry to say that yes, we are serious...
10 Rounds for Time:
12 Pull Ups
12 Burpees
AFFILIATE TEAM ATHLETE PROFILE: ALEX TUBBS
ALEX TUBBS
CROSSFIT NAME: PORNSTAR
AGE: 22
FRAN: 3:35
PUKIE BREWSTER: 8:18
WALL BALL / BURPEE: 3:44
2K ROW: 6:45
MAX OHS: 210
MAX C&J: 235
FAVORITE WOD: 2K ROW
LEAST FAVORITE: DOUBLE UNDERS AND PUSH PRESS!
Good luck at your cert this weekend Tubbs! You will kick some ass!
06/18/2009
Heres a good one...
21-15-9 For time:
Front Squat (135/95)
Push Jerk (135/95)
400 Meter Run
Double thumbs up from Jake and Tim! Thank god that is over!
06/17/2009
Thrusters
5 X 5
Sue with the new gym mascot, George.
06/16/2009
2K Row. Bring your game faces.
Thats right Jess. Your game face!
06/15/2009
"Chief"
5 Rounds, 1 minute rest in between:
3 minute AMRAP:
3 Power Clean (135/85)
6 Push Ups
9 Air Squats
AFFILIATE TEAM ATHLETE PROFILE: TERRAN HELLAND
CrossFit Name: "T" or Tinkerbell from Hell
Age: 21
Fran: 9:36
Pukie Brewster: 9:25
Wall Ball/Burpee: 6:11
2K Row: 9:22
Max OHS: 115 pounds
Max C&J: 95 pounds
Favorite WOD: Angie / Tabaata Something Else
Least Favorite WOD: Anything with wall balls or rowing!!!
06/12/2009
"The Griz"
Three Rounds for time:
3 Bear Complex (95/65)
800 M Run
Where did those guys find her? Damn!
Dan's Bear Complex. Rock Solid.
Shakey faces! Affiliate Team Fundraiser BBQ. More BBQ's to come- watch the website for more info! We had a blast. Thanks to Sparky for all the PBR gear- made the party a HIT!!!
06/11/2009
Heavy Day:
Weighted Pull Ups
1-1-1-1-1
Lets get some weight between our legs people!!!
This picture needs no caption. Hmmm...
Jake finishing the initiation Wallball/Burpee WOD. He's still smilin! Not bad!
06/10/2009
5K Shared Burden Row
YEEEEEHAWWWW!!!
Cargo Net is back baby!!!
06/09/2009
"GRACE"
30 Clean and Jerks for TIME!!! Doesn't sound that bad...
Nice lock out Kenz!
Randy's first sweat angel at CFMT
Bekki throwing up a perscribed Grace first time!
06/08/2009
Ten Rounds for time:
12 Burpees
24 Air Squats
Congratulations to Alistair and Will for getting their first muscle up today!!!
Three Minute High Five Challenge!
Alistair! What happened?
What happens when strong men get bored.
06/05/2009
20 Minute AMRAP
5 Hang Squat Clean (75/55)
10 Inverted Burpee
15 Sit Ups
Pornstar throwin up some inverted burpees!
Yeah! Strong men pulling big things UP HILL.
Tim, Dan, KJ, Shamus
06/04/2009
"Jackie" (be afraid, very afraid...)
1000 M
50 Thrusters (45)
30 Pull Ups
Is that all? Sure...
Happy Birthday Batt! What would we do without your white legs around the gym! ha!
Ostrom, EDJ, KJ
I know! I didn't think she slept either!!!
John P, badass fireman!
06/03/2009
Heavy Day!
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 3-3-3-3-3
9 AM girls pumpin IRON!!! Autum, Jess, Anecia, and Sami. Hotties!!!
Newbie Shamus, trying to cross the CrossFitters over to the "bodybuilding" side! Bodybuilders make badass CrossFitters tho!
06/02/2009
"Griff"
Two Rounds for Time:
800 M Run
400 M Run, running BACKWARDS...
06/01/2009
For Time:
100 OHS
Every minute on the minute, you must complete (so set your bar down and get her done!):
3 K2E
5 Burpees
Required Extra Credit: 5 x 100 m Dash
05/30/2009
Affiliate Team Tryout WOD:
21-15-9:
GTO (Ground to Overhead) (135/85)
Pull Up
400 M Dash in after each Round. Have Fun!!!
Team and Results:
Guys:
Nick: 14:56
Tubbs: 15:05
Jack: 19:17
Gals:
KJ: 15:33
Terran: 24:35
Participants! Saturday WODs are fun.
Affiliate Team. Tubbs had to leave early- so we posed next to his painting on the wall.
05/29/2009
Fight on Friday! (gives me the shivers too...)
Three Rounds for time:
30 Sprawls
30 Push Ups
30 Sit Ups
30 Air Squats
30 Sprawls with a 1-2 Punch
05/28/2009
4 x 500 M Row
Strict 2 minute rest in between sets.
Add the four times together for fastest 2K time!
05/27/2009
Clean & Jerk Max Day
Swwwweeeeett!
05/26/2009
Hope you enjoyed your long weekend! Now lets get back to work...
21-15-9:
Wall Ball
Burpee
Only true Montana boys water ski when the water is half frozen on Flathead in May!
Warmin Up!
05/22/2009
African Regional Qualifier - OUCH!!! :)
500 Meter Row then 2 Rounds of:
- 20 Pull Ups
- 20 Thrusters (65/45)
- 400 Meter Dash
- 20 Russian Kettlebell Swings (1.5/1)
- 20 Box Jump
THEN finish with a 500 Meter Row
A little bit of a ROUGH one...just didn't want you to forget me over the weekend!
05/21/2009
Overhead Squat MAX Day!
Let's set some PR's!
05/20/2009
Rocky Mountain Regional Qualifier #1 WOD:
3 Rounds for Time:
8 Dead Lift (300/195)
400 M Run
Nick pullin up some big DL
Anecia and Bekki getting ready to run!
05/19/2009
Five 400's for time (with a required 2 minute rest)
Congratulations on winning the Fusion Fight Middle Weight Championship Jaris! We love your game face.
05/18/2009
Rocky Mountain Regional Qualifier #2 WOD:
Three Rounds for Time:
10 Chest to Bar Pull Ups
10 Front Squats (165/105)
10 Burpees
Chris getting his interview 12 seconds prior to starting his first WOD! Congratulations on KICKIN SOME ASS!
Kelly LOVES dead lifts... RIGHT...
Denver crew right before they got to crack their first Bud Light! Tubbs, Ostrom, KJ, Sue
05/15/2009
2K Row!
Spider Monkey.
American Idol Champion of the WORLD. Anecia gettin her row ON.
05/14/2009
FRAN.
21-15-9
Thruster (95/65)
Pull-Up
I take it Fran may have taken advantage of Colin. Under the ropes!
Jake DOMINATING Fran. The best performance I have seen out of Jake. Hoo-rah!
People of ALL sizes can complete Fran!
Dave gettin her done!
05/13/2009
Heavy Day!
Front Squat
3-3-3-3-3
Every bunny LOVES a good front squat. Squeeze those buns!
05/12/2009
4 Rounds:
50 Air Squats
400 M Run
Sue, preparing to attack Chris on the Genie INSTEAD of doing her warm up. tsk tsk.
05/11/2009
HOPPER PULL!!!
That is right- we are going to be pulling from the Hopper deck of cards at 5 AM to see what our poison for the day is. You are just going to have to wait until you come in to find out! And DON'T EVEN THINK about texting Kelly to see what it is punks!!!
Fighter babies eating CrossFit equipment! AAAAAH! A baby Powers.
Newby Jonathon right after his initiation Wall Ball / Burpee. Still smiling! And breathing, which is always a great sign.
EDJ Burpee
05/08/2009
Kelly Jo's Bad Dream #3:
5 Rounds for time:
10 Box Jump
10 Burpee
400 M Row
TGIF!!!
Sue is the new hero at CrossFit Montana- she got us a BEER FRIDGE!!!
And stocked it with my favorite flavor of Gatorade! PBR
Shannon getting her row on!
05/07/2009
One Round for time:
500 M row
30 Burpees
10 Shoulder to Overhead Lock Out (however you want) (165/95)
Lyle throwing up the required weight.
Naked boys at CFMT!!! Woo-hoo! Tubbs and Franky
The best Brother-in-Law in the world. Even though he is special. Handsome Mike.
05/06/2009
Heavy Day!
Turkish Get Up
1-1-1-1-1
05/05/2009
Five Rounds for time:
10 Wall Ball
10 Pull Ups
YEEHAW!!!
5 AM Crew getting things started
Check the hair!
Bam is always proud of a good hand tear
05/04/2009
"Fight Gone Bad" For REPS!!!
3 Rounds for time:
20 Wall Ball
20 Push Press
20 Sumo High Pull Dead Lift
20 Box Jump
20 Kcal on Rower
60 Second REQUIRED Rest.
-Under 17:00 minute score = 300 point FGB. SWEET! Good luck.
I don't think this picture really needs a caption...
Sumo Jake!
Kevin and Shannon gettin it done!
Did Allistair just get in a REAL fight? Ouch...
05/01/2009
"Kelly"
Oh shit. It is here...
5 Rounds for time:
30 Wall Ball
30 Box Jump
400 M Run
Isn't that two WOD's combined? Awesome...
MIXER Tonight!!! Kegs tapped at 4 PM. BE THERE!!!
Dave still has the energy to throw us a double thumbs up!
First use of the new wall
John Batt. CrossFit Dieter- Steak and Rice Krispie Treats! yee-haw!
CrossFit babies tend to grow facial hair at a early age... LOL.
04/30/2009
"Lynn"
5 Rounds for time:
Max Body Weight Bench Press
Max Pull Ups
04/29/2009
Power Clean (beginners)
Snatch (advanced)
04/28/2009
Pukie Brewster!
You know you love her...
Shannon and Scotty
Sue the one-legged burpee wonder woman
9 AM crew recovery time!
Pukie Brewster Champion of the World!!! Shannon F flashin her guns
04/27/2009
"Diane"
21-15-9:
Dead Lift (225 / 185)
Handstand Push Up
Kari, one of our MILFs. :)
FINCH!!!
Sue, gettin it done with ONE foot. Damn.
Jake LOVES Diane...
So does Colin!!!
Upside Down Carl
04/24/2009
"Nancy"
5 Rounds for time:
15 OHS (95/65)
400 Meter Dash
Intelligent CrossFit Women. At least they are smart enough to drink PBR!!!
04/23/2009
Heavy Day!
Bench Press MAX
04/22/2009
Chipper: Shared Burden
While Partner sprints 400 Meters, you tabata rep the following:
Ring Dips
Air Squats
Wall Balls
K2E
Box Jump
The boys lookin serious. Ostrom, Powers, Mark the Hammerhead.
Here they are gettin it done.
Damn! G to the Endrow givin the bag some L-O-V-E!
04/21/2009
50-40-30-20-10:
Push Press (45#)
Double Unders
One Buff Mamasita by the name of Jessie C.
Batt. John Batt.
Teri putting up the BIG weights
Style Points for Kenny!
04/20/2009
"Nicole"
20 Minute AMRAP"
400 Meter Run
Max Pull Ups
(score is total reps pull ups completed in 20 minutes)
Yeah Zac!!!
Little Haller warmin up.
Way to respect your trainer. Ass.
04/17/2009
10 Minute AMRAP:
10 Ring Pull Ups
20 Floor Wipers (135/95)
30 Mountain Climbers
04/16/2009
2K Row
Rob, nailing a 28 second PR! Yeah!
Alistair helping Jeff achieve his 7:42 2K (8 second PR)
04/15/2009
Bear Complex
5 Rounds of 7
I think Shannon needs to get a bit lower on her Squat Clean. Hell yeah girl!
Newby Lacy gettin her done!
04/14/2009
"The Big Ten"
Eat clean the night before and day of this punks!
10 Rounds for time of:
10 Box Jumps
10 Burpees
EDJ surrenders! Finally!
04/13/2009
"Fractured Fran"
9 Rounds of 5
Unilateral KB Thrusters (1.5/1)
Pull-ups
You guys have been asking for her! Have fun!
CrossFit Boys LOVE abs!
He makes you giggle a little huh? CrossFit Kids comin soon!
04/10/2009
3 Rounds for time:
7 Dead Lifts (135/90)
7 Hang Squat Clean
7 Push Press / Jerk
400 meter Run
Tubbs. All you need to know about this WOD.
John Batt, with an outstanding performance. And check it out! He has NO lips.
04/9/2009
Heavy Day!!!
Shoulder Press: 3x5
Push Press: 3x5
Push Jerk: 3x5
AM crew getting their pull-ups done!
Ostrom demonstrating his artistic ability on my fruit...
04/8/2009
CrossFit Football WOD Day!
10-9-8-7-6-5-4-3-2-1 Russian KB (2/1.5)
100 M dash in between each
Foxy Mama DOWN!!! Nice job Jess!
Charlie's first day. All smiles!
04/7/2009
3 Rounds for time:
4 Handstand Push Up
8 Chest to bar Pull Ups
12 Dead Lifts (185/135)
16 Box Jumps
Tim gettin his DL on!
Colin's thoughts on the WOD...
04/6/2009
Evil Dr. John's "Swet Dream"
4 Rounds:
500 Meter Row
25 Burpees
Avari is the only one who didn't complain about EDJ's evil ideas!
04/03/2009
"300"
This is Madness! This is Sparta!!!
Dr's vs. the originals....
Don't mess with the Habbe.
04/02/2009
"NOVAK"
21-15-9
Squat Clean (75/55)
Pull Ups
Clapping Push Ups
Hottie Amber from CrossFit 4800 in Bozeman. Thanks for comin in girl!
04/01/2009
Power Cleans
5 x 5
03/31/2009
"Dead Man"
10 Sand Bag to Shoulder
20 Rope Pull Ups
10 Turkish Get Ups (1.5/ 1)
CrossFit Kids coming soon!
03/30/2009
"Jeremy"
21-15-9
Overhead Squats (95/65)
Burpees
Definitely the last Burpee. Good Job Tubbs!
Yeah Gendrow!!!
03/27/2009
Down & Back Lunge
21 Pull ups 21 Sit ups
Down & Back Lunge
18 Pull ups 18 Sit ups
Down & Back Lunge
15 Pull ups 15 Sit ups
Down & Back Lunge
12 Pull ups 12 Sit ups
Down & Back Lunge
9 Pull ups 9 Sit ups
Down & Back Lunge
6 Pull ups 6 Sit ups
Rookies Shannon and Shannon gettin mentally prepared for the WOD!
7 AM Class
Don't mess with the SHORTS.
03/26/2009
Well Deserved Heavy Day:
Hang Clean
5 x 5
Kristy pumpin the big iron!
Justin from Bridger CrossFit completing his Wall-ball / Burpee WOD. Thanks for comin in!
CrossFit Montana
1120A Kensington
Missoula, MT 59801
ph: 406-370-5070
kelly
