Warm up 3 Rounds 30 Double Unders 10 Band shoulder Press (each) Ascending 1 - 10 Push Press @ 55% Jerk 5 - 50 Ski Jumper Recovery 2 Rounds 400 Meter Run 3x1:00 Plank Hold
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Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
Crain 2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 lb. 50-yard Run 34 Box Jumps, 24-inch box 50-yard Run 34 Clean and Jerk, 95 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20-lb. ball 50-yard Run 34 Pullups 50-yard Run Recovery 21-15-9 Wallballs Wallball Situps Hey Everyone,
Yesterday was a blast! Great job was done by all athletes. We had 10 teams total which each did 3 events. We should have a video of the event in the near future. All workouts had one person working out at one time. The first workout was 2,000 lbs from the ground to overhead as a team. Any implement was usable. The two fastest scores were team "Twins" at 29.85 seconds who alternated on a 200# clean and Jerk and team "Snatching Cobras" who each did an individual set of 125# snatch. The second workout was a team 5,000 meter distance with the option to run, row, or bike. In the first heat it became apparent that rowing was a disadvantage and the fastest (and most painful) method was to share the bike. The top three scores were "Twins" @ 6:01, "Soup Can Louie's" @ 6:12 and "WOD up Doc" @ 6:28 The third workout 15 minutes of 10 sit ups, 10 box jump / step, 10 burpees. If you started a station you had to finish the station. Top three scores was "Twins" @ 18 rounds, "WOD up Doc" @ 14+11 (after 10% penalty) and "Barking Spiders" @ 14+5 The scoring was 1 pt for a first place over all, 2 points for a second place. Lowest score equals the highest ranking. There was a tie breaker WOD of 9, 6, 3 as a team 1/2 body weight bench, body weight deadlift Final Standings: Female / Female Division: 1: Snatch Squared = Annie and Kelia @ 20 points 2: Tra$h = Lily and Hannah @ 28 points Female / Male Division: 1: Big O's = Janel and Craig Salmon @ 17 points (tie breaker 43 seconds) 2: Barking Spiders = Dan and Torrie @ 17 points (tie breaker 57 seconds) 3: Snatch and a Jerk = Peyton and Kelly @ 22 points 4: Fun Ryan's Bitches = Suzanne and Brett @ 28 points Male / Male Division: 1: Twins = Brandon and Steve @ 4 points 2: WOD up Doc = Justin and Sam P. @ 8 points 3: Soup Can Louies = Henry and Ryan @ 10 pts 4:Snatching Cobras = Levi and Kevin @ 11 points 2/11 Warm up 600-400-200ft Run 20-16-12 Bird Dogs Tabata 8 Rounds 20 seconds max Kneeling Half Moon 10 seconds rest 20 seconds max Weighted Box Step @ 50% BS 10 seconds rest 20 seconds max Burpee Box Jump 10 seconds rest Recovery 3 Rounds 10 Wall Balls 10 KB Swings 10 GHD Situps 2/11
Tabata 8 Rounds 20 seconds max Kneeling Half Moon 10 seconds rest 20 seconds max Weighted Box Step @ 50% BS 10 seconds rest 20 seconds max Burpee Box Jump 10 seconds rest 2/12 Crain 2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 lb. 50-yard Run 34 Box Jumps, 24-inch box 50-yard Run 34 Clean and Jerk, 95 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20-lb. ball 50-yard Run 34 Pullups 50-yard Run 2/13 1 - 10 Push Press @ 55% Jerk 5 - 50 Ski Jumper 2/14 Just One Move 30 Dumbbell Thruster @ 30% each 2/15 The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest 2/16 15 - 10 - 5 50’ Backward Sled Drag @ max shoulder press Rope Pull 2/17 "Loredo" Six rounds for time of: 24 Air Squats 24 Pushups 24 Walking Lunge steps Run 400 meters Warm Up:
30-24-18 Jumping Lunges 15-12-9 Band shoulder Press Marilyn 6 Rounds 45 seconds Box Jumps 24 / 30” 45 seconds Wall Balls 20# / 16# 3 minute rest Recovery: 21-15-9 Deadlift Burpees Warm Up:
21-15-9 Band Face Pulls Situps Alpine 6 Rounds 45 seconds Dumbbell Press @ 20% max shoulder press each hand 45 Seconds Russian Twist (same weight) 3 Minute Rest Recovery: 400 Meter Row 20 Pushups 10 Push Jerks Warm Up: 3 Rounds 15 Lunge 30sec Goblet Squat Hold Find Your 1 Rep Max Clean at least 7 reps must be over 90% Post Max Conditioning WOD 3Min AMRAP 21 Box Jumps 21 Assault Bike Cal Max Power cleans (55%) 3 Min Rest 3 Min AMRAP 15 Box Jumps 15 Assault Bike Cal Max Power Cleans (55%) 3 Min Rest 3 Min AMRAP 9 Box Jumps 9 Assault Bike Cal Max Power Cleans (55%) (Score is total number of cleans) Recovery: 3 Rounds 20 Goblet Squats 20 KB Swings Here is an interesting article on the Segregation of Blood Donations during World War 2. Something I never knew occurred. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. "Brenton" Five Rounds for time of: Bear Crawl 100 feet Standing Broad-Jump, 100 feet Do three Burpees after every five Broad-Jumps. If you've got a twenty pound vest or body armor, wear it. Compare to 6/12/2017 Recovery: 40 GHD Situps 30 Pistols 40 Calorie Row 20 Shoulder Press Hey guys,
SATURDAY IS THE DAY! 9am first heat. Hey everyone this is an in house competition, so there is still room to add on. If you have a partner and want to sign up on the bathroom door, please do so by Friday. The hardest part is coming up with a catch name, but the internet is a helpful resource. If you want to have an excuse to yell at your friends come down and ref or cheer them on! The workouts will be as follows. One Ton Ground to Overhead: Any single implement with a known weight is allowed. Medicine balls, KB's, loaded or unloaded Barbells, (prowlers weigh 88#) . Once you pick a weight / rep scheme you have to stick with it until you finish just so the refs have an easier job keeping track that we hit 2,000 lbs. Friendship 5K - Total Time Only on person at a time. Run, Row, Bike until your cumulative total = 5,000M Each team will have access to one bike and one rower. Distances will be written down when athletes leave equipment. Partner Shuffle 15 minute AMRAP Only one person at a time. Each person must complete a full station. 10 Calories Rowed 10 Get on the Box 18"/20" (jump or step) 10 Burpees, Reverse Burpees, or Air Squat + Box Push up (Prego Burpee) |
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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