Thursday, May 16, 2019

21-15-9

deadlifts
T2B
bar facing burpees

Wednesday, May 15, 2019

5 pull ups
20 lunges
30 double unders

5 rounds with a 7 min time cap


Tuesday, May 14, 2019

3x

20 AS
10 HR Push ups
200m run

Monday, May 13, 2019

7 min AMRAP

 5  burpees
10 wallballs
15 sit ups


Friday, May 10, 2019

800m run
9 hang power cleans (185/125)
21 burpees

400m run
15 hang power cleans (135/95)
21 burpees

200m run
21 hang power cleans (115/85)
21 burpees


Monday, May 6, 2019

3x

20 farmers carry lunges
10 seated dumb bell press

Friday, May 3, 2019

Thursday, April 25, 2019

4x

15 devils press
15 calories on bike

Wednesday, April 24, 2019

Dead lift day...



271 lbs!! no problem :)
___________________

4x

10 box jumps
10 HRPU
15 Sit ups
200m run

Tuesday, April 23, 2019

Back Squat day...


then...
3x
15 power cleans
45  double unders
15 push jerks
45 double unders

Monday, April 22, 2019

Sunday, April 21, 2019


Reminder no 6:05 class tomorrow... all other classes run as usual.

Friday, April 19, 2019

goody friday...


 
Spartan WOD #4 (8K)

Run MCCoy Stairs/Goat Trail
400m Farmer Carry
Army Crawl
Sled Pull
10 Burpees
Run MCCoy Stairs
4 Sandbag Carries
2min Bar Hang
Sled Drag
10 burpees
Run Funeral Stairs
Traverse Wall x 2
Wall Climb x2
2 Rope Climbs
10 Burpees
Run Bridge
2 monkey bars
4 Tire Flips
10 Burpees
 
Fun Friday Chipper:
200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

Thursday, April 18, 2019

5X

20 SA Overhead Lunge holding KB bottoms up
20 Russian Twist with KB
10 ring dips


Tuesday, April 16, 2019

4 rounds

16 KB Swings
16 burpee box jumps

Monday, April 15, 2019

Partner WOD:

Partner holds plank with other works, both must complete the task

8-Minute Time Cap
- 27 Row Calories
- 21 Single Arm Alternating DB Snatch
- 15 HR Push-ups
- 9  Single Arm Alternating DB Clean+Front Squat

Friday, April 12, 2019

Wednesday, April 10, 2019

200m run

3x
35 wallballs  ( 3 burpee penalty if broken up)
35 double unders

200m run

Tuesday, April 9, 2019

4 RFT

12 ring dips
12 renegade row (6/side)
200m run


Monday, April 8, 2019

12 min Amrap

1 box jump 1 thruster
2 box jump 2 thruster
3 box jump 3 thruster

35 DU  or 50 singles

4 box jump 4 thruster
5 box jump 5 thruster
6 box jump 6 thruster

 35 DU  or 50 singles

continue for 12 min

Wednesday, April 3, 2019

7x

7 dumb bell thrusters
7 pull ups
7 double pumpers


Tuesday, April 2, 2019

7x

3 dumbell snatch
6 push ups
3 big box jumps
200m ski

Monday, April 1, 2019

Friday, March 29, 2019

Thursday, March 28, 2019

5 RFT

5 Devils Press
Front Rack Lunge to other side of gym
10 SA Dumbell Snatch
Front Rack Lunge back to start

Buy out:
50 calories on bike

Wednesday, March 27, 2019

Find your 1 rep max Power clean!

Tuesday, March 26, 2019

Double Unders
60-40-20

DB Step ups
30-20-10

Sit ups
30-20-10



Monday, March 25, 2019

Thursday, March 21, 2019

21-15-9

HSPU
BOX JUMPS

buy out...
50m ovh walking lunge 95/65

Wednesday, March 20, 2019

3x

7 power cleans
50m sled pull

rest 1 min

3 power cleans ( increase wt on pc)
50m sled pull

Wednesday, March 13, 2019

Death by Power clean

1st  min 1 PC
2nd min 2 PC
3rd min  3 PC...  up to 10 then back down to 1

Tuesday, March 12, 2019

4x

50 Double Unders
25 Hollow Rocks


Monday, March 11, 2019

Open 19.3




Friday, March 8, 2019

Wednesday, March 6, 2019

500m row
25 wallballs

400m row
20 wallballs

300m row
15 wallballs

200m row
10 wallballs

100m row
5 wallballs



Thursday, February 28, 2019

5 x

25 slamball
5 front squats
10 t2b

Wednesday, February 27, 2019

10 burpees

3x
20 kb swings
20 box jumps

10 burpees

Tuesday, February 26, 2019

3x
 50 DU
2 min Hand stand hold
35 sit up

swo courtesy of crossFit main page

Monday, February 25, 2019

19.1

15min AMRAP

19 wallballs
19 cal row

Friday, February 15, 2019

Fun Friday

Happy Birthday Willy!!

Tuesday, February 12, 2019

Monday, February 11, 2019

30 wallballs

4x
200m row
10 push ups
5 ring dips

30 wallball

Thursday, February 7, 2019

12 min AMRAP

5 HSPU
10m broad jump
15 dumbell squats

Wednesday, February 6, 2019

60 double unders
30 sit ups
15 pull ups

Tuesday, February 5, 2019

15-12-9-6-3

power snatch
bar facing burpees

Monday, February 4, 2019

3x

15 ring rows
30 kettlebell swings
500m row

Friday, February 1, 2019

Thursday, January 31, 2019

Tabata

Power Cleans
Push Ups
Pull Ups


Wednesday, January 30, 2019

21-15-9
slam balls
wall ball shots
after each set 50 du's

Tuesday, January 29, 2019

5x
8   calories on bike
10 SL Box Jumps
12 Burpees

Monday, January 28, 2019

Next On Ramp Class

On Ramp Class - Introduction to CrossFit
When: Feb 11th 7:30 -8:30pm for 4 weeks
Where: Badlands CrossFit 😎
Cost: $150

Leave a message on our Facebook Page or text 403-548-5916 if you want in!! We are capping class at 6 ...so don't delay these classes fill up fast!!
4x

12 DB FR Lunge
12 DB Floor Press
12 Sit ups

Friday, January 25, 2019

Thursday, January 24, 2019

u choose
4x

15 thrusters
15 T2B

or

30 wallballs
30 sit ups

Monday, January 21, 2019

4 RFT
30 Air squats
300m row
3 MU/6 pull ups

Friday, January 18, 2019

Thursday, January 17, 2019

21-15-9

Dumbell Step up thrusters
T2B

Wednesday, January 9, 2019

Tuesday, January 8, 2019

4x

200m ski
5 pull ups
15 ring push ups

Monday, January 7, 2019

4x

10 burpee box jumps or burpee pull ups
10 t2b or 15 sit ups


Tuesday, January 1, 2019