Please visit our new website at www.crossfitbozeman.com.  We are still working out some minor kinks but from now on we will be posting the WOD (workout of the day) on the new site.  If you are having trouble pulling up the new site, try deleting your browsing history and clearing the cache.  Then, instead of google searching our new site, please type www.crossfitbozeman.com into your web browser and hit “refresh”.   The new site should come up!  Within the next week or so I will be sending out an email to each of our current members with information on how to create a profile on the new site.

5 T2B
5 Medball Squat Jump
5 Ring Row
5 KB Highpull
5 Plyo Pushups
5 OHWL (10 total)
5 Wall Ball

Challenge: 400m Row for time

]]> http://www.powerupbozeman.com/blog/?feed=rss2&p=4006 0 http://www.powerupbozeman.com/blog/?p=4002 http://www.powerupbozeman.com/blog/?p=4002#comments Sat, 14 Apr 2012 02:51:40 +0000 Lisa http://www.powerupbozeman.com/blog/?p=4002 Ok Josh, here ya go!  You bettter show up!

“Filthy Fifty”
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders  (150 Singles)

5 Rounds

10 Back Squat 115/75

10 KB Swing

10 Wall Ball

10 Push Up

10 Ring Row

10 Calories on Rower

Challenge: Farmers Walk

3 Rounds for time, rounds and reps are listed vertically as follows:

(Round 1= 10 Pushups, 20 KB Swings, 30 cal on Rower, 10 DB Thrusters, 30 Box Jumps)

R1 – R2 – R3

10 – 20 – 30         Push Up

20 – 30 – 10         KB Swing

30 – 20 – 10         Row for Calories

10 – 30 – 20         DB Thruster

30 – 20 – 10         Box Jump

30 Overhead Walking Lunges #45/#25

20 AbMat Sit ups

15 Med ball Slams #20/#14

10 KB Swings

5 Burpee Pull-ups

5 x 3 min Amraps, 1 min rest between each

3 Power Clean 135/95

6 Push Ups

9 Air Squats

Challenge: 1200m team relay

(teams of 3, each person will run 200m twice)

150m Row

10  Medball Squat Clean

8 K2E

5 Burpee

Five rounds for time of:

Run 400 meters

30 Box jump

30 Thrusters 65/48

5 Rounds for time

20 Wall ball

15 KB Highpull

10 Push Up

5 Pull Up

Challenge: 75 KB swings for time