Alternative Athletics - Home

What a fantastic community we have. We were able to raise $3044.00 to give to Wade Palmer and his family. Thank you to everyone that helped make this possible. Mitch is delivering this plaque and the cash to the highway patrol today to give to the family. Latest update on Trooper Palmers condition . He was improved from critical to stable condition and is scheduled to have a jaw surgery Thursday. Please continue to keep Trooper Palmer and all the men and women that put their lives on the line for us everyday in your thoughts and prayers.

The Locker WOD is back!!

Congrats to our most recent winner Marriah with a time of 14:26 on "301"

CrossFit Hero: Miron

4/18/2019

Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."
Łucki is survived by his wife and son.

Miron
5 rounds for time of:
800-meter Run
23 Back Squat, ¾ body weight
13 Deadlift, 1 ½ body weight

Compare to 7/7/17

Recovery:
3 Rounds
10 Burpees
10 Russian Twist

Alternative Athletics: Tabata

4/17/2019

Tabata
8 Rounds
20 seconds Kettlebell Swing @ 25% snatch
10 seconds rest
20 seconds Shoulder Press @ 55%
10 seconds rest
20 seconds Weighted Box Step@ 40% back squat
10 seconds rest

Recovery:
2 Rounds
500 Meter Row
15 Knees to Elbow

CrossFit Named WOD: Snellen

4/16/2019

Snellen
Three rounds for time of:
Run 400 meters
75 / 55 pound Snatch, 12 reps
21 Pullups

Men's: 12:23 - Blood
Women's: 17:12 - Tara M
Women's Trainer: 16:20

Recovery:
21-15-9
Wall Balls
Deadlifts

Alternative Athletics: Alpine

4/15/2019

Alpine
6 Rounds
45 seconds Skin the Cat
45 seconds 10ft Bear-crawls
3 Minute rest

Recovery:
40-10
Air Squats
Push Ups

Alternative Athletics: 4 Rounds

4/14/2019

4 Rounds
5 Wave Front Squat @ 55%
(1/4,1/2, full = 1)
25 Horizontal Kettlebell Swing @ 25% Snatch
40 Hammer Swings

Recovery:
2 Rounds
15 Goblet Squats
25 Kettle Bell Swings

Weekly Update 4/14 - 4/20

4/14/2019

4/14
4 Rounds
5 Wave Front Squat @ 55%
(1/4,1/2, full = 1)
25 Horizontal Kettlebell Swing @ 25% Snatch
40 Hammer Swings

4/15
Alpine
6 Rounds
45 seconds Skin the Cat
45 seconds 10ft Bear-crawl
3 Minute rest

4/16
Three rounds for time of:
Run 400 meters
75 pound Snatch, 12 reps
21 Pullups

4/17
Tabata
8 Rounds
20 seconds Kettlebell Swing @ 25% snatch
10 seconds rest
20 seconds Shoulder Press @ 55%
10 seconds rest
20 seconds Weighted Box Step@ 40% back squat
10 seconds rest

4/18
Miron
5 rounds for time of:
800-meter Run
23 Back Squat, ¾ body weight
13 Deadlift, 1 ½ body weight

Compare to 7/7/17

4/19
Find Your One Rep Max
Box Jump

Then

2 minutes max Pushups

Compare to 10/1/18

4/20
AMRAP
4 Rope Pull @ max shoulder press
100’ Backward Sled Drag @ 1/2 back squat
10 Hang Power Clean @ 55%

CrossFit Hero: Nate

4/13/2019

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle Up
4 Handstand Pushup
8 2-Pood Kettlebell Swing

17M Jock
19+2M Trainer

compare to 1/8/2018

Recovery:
2 Rounds
500 Meter Row
25 Sit Ups

Alternative Athletics: Snatch Ladder

4/12/2019

Weight Ladder: Snatch
Start @ 50% of Max
go up 10# every minute
After 75% go up 5# each minute
Continue until you cannot get the given rep done in the given minute

compare to 12/26/17

Recovery:
20-2
GHD Raise
Back Extension

CrossFit Won: Tabata Fight Gone Bad

4/11/2019

"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall Balls 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High Pull 75 pounds (Reps)
Box Jumps 20" box (Reps)
Push Press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

compare to 10/8/17

Recovery:
10-1
Kettle Bell Swings
1-10
Ring Rows

Amateur Fight Gone Bad

4/10/2019

Amateur Fight Gone Bad
5 Rounds
1 minute Back Squat @ 55%
1 minute 15’ shuttle run
1 minute Assault Bike
1 minute rest

Recovery:
3 Rounds
10 Air Squats
10 Sit Ups
10 Push Ups
10 Burpees

808 4th Ave N
Billings, Mt
59101
Cell: 406.839.8797
Office: 406.252.0056
Email: alternative_athletics@hotmail.com

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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