(551) 427-5077

Wednesday – June 1

Part 1:

21-18-15-12-9-6-3

KB Swings (53/35)

Broad Jumps (6″/4″) OR Box Jumps (24/20)

Part 2:

10 Sets

Sprint 100 M 

Walk 100 M

*The first 5 sets will begin near our back door.  The second 5 sets will begin at the 200 M turnaround point.

*If you haven’t sprinted in awhile, these should not be max effort.

Tuesday – May 31

Part 1:

4 Rounds

500 M Row

Rest 2 minutes

*Record fastest and slowest times

Part 2:

4 Rounds

30 Double Unders

25 Sit Ups

3 Wall Walks

Rest 2 Minutes

 

Saturday – May 28

Hero Week 2015

“Small”

In Teams of 2:

3 Rounds

1,000 M Row

50 Burpees

50 Box Jumps (24/20)

800 M Run

*Teammates must split row in to 4 x 250

*Teammates must split runs in to 4 x 200

Friday – May 27

Hero Week 2016

 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

“Holleyman”

30 Rounds for time:

5 Wall Balls

3 Handstand Push Ups

1 Power Clean (225/155)

*35 Minute Cap

OR

“Holleyman” – Lite

20 Rounds for time:

5 Wall Balls

3 Handstand Push Ups

1 Power Clean (185/105)

*35 Minute Cap

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We will have multiple scaling options for the handstand push ups

 

Thursday – May 26

Hero Week 2016

 

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Half “Bull”

2 Rounds for Time:

100 Double Unders

25 Overhead Squats (135/95)

25 Pull Ups

800 M Run

OR

Half “Bull” Lite

2 Rounds for Time:

50 Double Unders

15 Overhead Squats (95/65)

15 Pull Ups

800 M Run

 

Wednesday – May 25

 Hero Week 2016

 

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

“Whitten”

5 Rounds for time:

22 KB Swings (70/53)

22 Box Jumps (24/20)

400 M Run

22 Burpees

22 Wall Balls (20/14)

*40 Minute Cap

OR

“Whitten” – Lite

5 Rounds for time:

12 KB Swings (53/35)

12 Box Jumps (24/20)

400 M Run

12 Burpees

12 Wall Balls (20/14)

*40 Minute Cap

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*Another scaling option is to do the RX version with a partner.

*If you have never done a full workout with heavy American KB Swings, scale the weight.

 

Tuesday – May 24

“DT” 7/22/15 from Crossfit Bison on Vimeo.

Hero Week 2016

“DT”

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX = 155/105

*Compare results to July 23, 2015

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“DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 



Timothy is survived by his wife Megan and one-year old son T.J.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 



Timothy is survived by his wife Megan and one-year old son T.J.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 



Timothy is survived by his wife Megan and one-year old son T.J.

Monday – May 23

Hero Week 2016

“Moszer”

9 Rounds

300 M Run

6 Air Squats

6 Pull Ups

6 Box Jumps (24/20)

6 Sit Ups

6 Lunges

6 Russian KB Swings (53/35)

 

Saturday – May 21

***THERE IS ONLY ONE CLASS TODAY AT 8 AM**

 *BISON LIFTS FOR CANCER FUNDRAISER BEGINS AT 10 AM*

 

 

 

HERO WEEK 2016

In Teams of 2

“Baz”

30 Minute AMRAP

30 Double Unders

8 Squat Cleans (155/110)

11 Hand Release Push Ups