Happy Christmas Eve!
Warm Up 3 rounds 10 cal Assault Bike 10 Situps WOD CFNE: Cement Mixer On the 3:00 x 7 Rounds in 21 minutes 400 meter Run 12 Toes-to-Bars Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds. Scores uncontested Compare to 9/18/19 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 200 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups 200 Meter Run
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Warm Up 3 rounds 10 cal Assault Bike 10 Russian Twist WOD Tabata - 8 rounds 20 seconds Jumping Lunge 10 seconds rest 20 seconds Ladder Icky Shuffle each square = 1pt (forwards full line and then backwards) 10 seconds rest 20 seconds Horizontal Kettlebell Swing 10 seconds rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 30 GHD Sit Ups 30 GHD Back Extensions Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. Warm Up
Burgener warm up - clean + Jerk WOD Abbate
Men’s 28:42 anonymous Women’s 34:50 anonymous Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 30 Leg Levers Monday 12/20 - Thursday 12/23 5:30 am - 7 pm
Friday 12 / 24 Christmas Eve 5:30 am - Noon Saturday 12/25 Christmas - Closed Sunday 12/26 3 - 5 pm Friday 1/28 Championship Tag Team Fight Gone Bad The only rule is that only one person can be working out at a time. (If you don't have a friend you are doing it by yourself!) 5 Rounds 1 minute Wall Balls 20 / 14# 1 Minute Sumo Deadlift High Pull 75 / 55# 1 Minute Box Jump 20" / 18" 1 Minute Push Press 75 / 55# 1 Minute Calories Rowed 1 Minute Rest In the past we have done this event as a fund raiser. Give me your thoughts on local charities and we will pass the hat. 2/24/22 - 3/13/22 CrossFit Open Who knows what is in store this year! Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. WOD Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 6/7/21 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K Warm Up
3 Rounds 300M Row 10 Cal Bike WOD "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats Men’s: 29+7 (Tate) Women’s: 26+3 (Anonymous) Compare to 7/12/20 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Kettle Bell Swings GHD Sit Ups 12/19
"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats Men’s: 29+7 (Tate) Women’s: 26+3 (Anonymous) 12/20 Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 6/7/21 12/21 21 - 15 - 9 Deadlift @ 55% 42 - 30 - 18 V Ups 12/22 Abbate
Men’s 28:42 anonymous Women’s 34:50 anonymous Compare to 3/4/18 12/23 Tabata - 8 rounds 20 seconds Jumping Lunge 10 seconds rest 20 seconds Ladder Icky Shuffle each square = 1 (forwards and backwards) 10 seconds rest 20 seconds Horizontal Kettlebell Swing 10 seconds rest 12/24 CFNE: Cement Mixer On the 3:00 x 7 Rounds in 21 minutes 400 meter Run 12 Toes-to-Bars Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds. Scores uncontested Compare to 9/18/19 12/25 Mandatory Rest Day Merry Christmas Warm Up 3 Rounds "Cindy" 5 Pull up 10 Push up 15 Air Squat WOD Death by Benchpress Do 1 rep Bench Press @ 55% on the first minute do 2 reps Bench Press on the second minute continue increasing by one rep per minute until you cannot get all of the given reps done in the given minute compare to 6/9/21 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 50 Sit Ups |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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