Distance
400M walking lunge w/ bare bar every 15 steps do 5 push press Recovery: 2 Rounds 10 Turkish Get Ups 20 Kettle Bell Swings Oldest German library recently discovered!
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CrossFit Open 12.3
AMRAP 18 minutes: 15 Box Jumps, 24″/20″ box 115/75 pound (52/34 kg) Push Press, 12 reps 9 Toes-to-Bar Recovery: 2 Rounds 20 Goblet Squats 20 Kettle Bell Swings Hey everyone,
Instead of burgers and brats this Friday we are going to do a taco bar. It will be the same set up as the last two BBQ's at $5 per plate rather than potluck. The Locker WOD this week is Jackie 1000M Row 50 Thrusters w/ bare bar 30 Pull ups Congrats to Gerry and Mack our first two summer BBQ Locker winners! 1 Rep Max Find Your 1 Rep Max Clean at least 7 reps must be over 90% Compare to 2/8/18 Recovery: 500 Meter Row 10 Body Blasters Throwback Thursday: Dana pulling Susie during sled pulls Distance
800M backwards Sled Drag @ 1/2 back squat max Recovery: 2 Rounds 400 Meter Run 25 GHD Sit Ups July PR's and Milestones Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr. Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. Men's - uncontested Women's - uncontested Scaling Reduce the loading and number of reps, but keep this a long workout. Intermediate Option For time (without a vest): 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. Beginner Option For time (without a vest): 800-m run Then, 3 rounds of: 20 burpees 4 power cleans 6 front squats Then, 800-m run Men: 75 lb. Women: 55 lb. Recovery: 2 Rounds 400 Meter Run 500 Meter Row Tabata
8 Rounds 20 seconds max Snatch Balance 10 seconds rest 20 seconds max Ski Jumper 10 seconds rest 20 seconds max Shoulder Press 10 seconds rest Recovery: Robots making reservations August 19th
"Gwen" Squat Clean & Push Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. August 20th Tabata 8 Rounds 20 seconds max Snatch Balance 10 seconds rest 20 seconds max Ski Jumper 10 seconds rest 20 seconds max Shoulder Press 10 seconds rest August 21st Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. August 22nd 800M backwards Sled Drag @ 1/2 back squat max August 23rd Find Your 1 Rep Max Clean at least 7 reps must be over 90% August 24th CrossFit Open 12.3 AMRAP 18 minutes: 15 Box jumps, 24″/20″ box 115/75 pound (52/34 kg) Push press, 12 reps 9 Toes-to-bar August 25th 400M walking lunge w/ bare bar every 15 steps do 5 push press Tabata 8 rounds 20 seconds Assault Bike calorie 10 seconds rest then 8 rounds 20 seconds GHD Hip Extension 10 seconds rest 8 rounds 20 seconds Kneeling Half Moon @ 33% snatch 10 seconds rest Recovery: 400 Meter Run 25 Push Ups 25 GHD Situps |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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