Warmup
22 Box Steps 400m Run 22 Box Steps Tabata 8 Rounds 20 seconds Jumping Lunge 10 seconds rest 20 seconds Horizontal Kettlebell Swing 10 seconds rest Recovery 10-1 Rope Pull 1-10 Shoulder Press
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Hey Everyone,
Quick reminder that we are doing kabobs at tomorrow night's BBQ. If you have any food allergies let me know. We are also going to do a C2 Fishing tournament on the rowers. We haven't done one of these in a while. I have seen kids and adults win. It is more of a game of skill than of strength. 1$ or less per attempt, winner (highest score at the end of the night) takes all. -C- Hey guys,
Quick reminder. If you have the Anarchy Kettlebell sticker (more are being ordered today) in the back window of your car, you can park next door at Fischer Flooring outside of their business hours. Before 8am and after 5pm. -C- Warmup
3 Rounds 8 Pushups 10 Band Abducted External Rotation Just One Move 30 Bench Press @ 60% max Recovery 4 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 20 Sit Ups U.S. Army Staff Sgt. Richard Lee Vazquez
Rich 13 Squat Snatch, 155 / 115 lb. Then, 10 rounds of: 10 Pullups 100-meter Run Then, 13 Squat Clean, 155 / 115 lb. Recovery 4 Rounds 8 Burpee Box Jumps 8 Kettle Bell Swings Warmup
12-9-6 Good Mornings Lateral Wall Ball Toss 4 Rounds 25 GHD Raise 200’ Prowler Push at 50% 3 min max 25 Land Mines 25% snatch Recovery 21-15-9 Deadlift Burpees Warmup 2 Rounds 14Jumping Lunges 14Kettlebell Bottoms up press Baby Tupac Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute Recovery 3 Rounds 15 GHD Sit Ups 15 Back Extensions then Run/Walk 800 Meters Hey guys, We had two teams in the 2017 Rimrock Ruckus this weekend. Janel, Holly and Tiffany (Calgary reinforcement) competed in the 35+ division, while Brandon H., Steve B. and Ryan R. competed in the men's Rx division. There were some technical difficulties in publishing this weekend, which is why this is coming out late and unedited. Most of the time both teams were doing workouts at the same time, which is why the videos are so split up. Guys finished 9th, with their best event being the sled push. Girls won their division (35+) taking first in both the sled push and the thruster ladder. -C- Janel was obviously nervous between events Warmup
20 Pushups 200m Run 20 Pushups Descending / Ascending 20 - 2 Ring Dips 1 - 10 Ladder Slalom Recovery Row 500 Meters 25 Box Steps Row 500 Meters 3x 1:00 Plank Hold 8/13
20 - 2 Ring Dips 1 - 10 Ladder Slalom 8/14 Baby Tupac Death by 2x Wall Balls 8/15 4 Rounds 25 GHD Raise 200’ Prowler Push at 50% 3 min max 25 Land Mines 25% snatch 8/16 CrossFit Hero: Rich 13 Snatch, 155 lb. Then, 10 rounds of: 10 Snatch 100-meter Run Then, 13 Clean, 155 lb. 8/17 Just One Move 30 Bench Press @ 60% max 8/18 Tabata 8 Rounds 20 seconds Jumping Lunge 10 seconds rest 20 seconds Horizontal Kettlebell Swing 10 seconds rest 8/19 Russian Kettlebell Challenge 10 minutes max reps KB Snatch You cannot set the KB down |
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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