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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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      • RYAN
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      • CHAR
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      • CASEY
      • D
  • PRICING
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Last week’s Locker WOD winner: Jacque!


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Alternative Athletics: 20 AMRAP

2/28/2021

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20 Minute AMRAP
5 Man Makers @ 20% C&J each
10 Pullups
10 Rope Pull @ 1/2 shoulder press

Recovery:
2 Rounds
500 Meter Row
400 Meter Run
3 Minute Accumulative Plank

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Weekly Update: Feb 28th - Mar 6th

2/28/2021

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2/28
20 Minute AMRAP
5 Man Makers @ 20% C&J each
10 Pullups
10 Rope Pull @ 1/2 shoulder press

3/1
Find Your 1 Rep Max
Shoulder Press

then 

2 Min Max GHD Hamstring Curl

Compare to 8/17/20

3/2
Wyk
5 rounds for time:
225-lb. Front Squat, 5 reps
15-foot Rope Climb, 5 ascents
Run 400 meters with a 45-lb. plate


3/3
Tabata
8 Rounds
20 seconds Knee to Elbow
10 second rest
20 seconds Pushups
10 second rest
20 seconds Hammer Swings
10 second rest

3/4
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle Up
Bodyweight Clean and Jerk

Scores uncontested


3/5
Death by Bench @ 55%
Do one Bench Press on the first minute
2 Bench Press on the second minute
3 Bench Press on the third minute
continue adding on rep per minute until you cannot get all the given reps done in the given minute.

3/6
Amateur FGB
5 rounds
1 min max empty Prowler Push(10ft = 1 pt)
1 min max Pistol
1 min max Box Jumps 24” / 20”
1 min Rest
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CrossFit WOD: Barbara Ann

2/27/2021

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Barbara Ann:
5 rounds, each for time, of:
20 Handstand Pushup
30 Deadlift (95/135 lb.)
40 Situps
50 Double Unders
Rest precisely 3 minutes between rounds.


Recovery:
1000 Meter Row
30 GHD Sit Ups
30 GHD Raise
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Alternative Athletics: Alpine

2/26/2021

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Alpine
6 Rounds
45 seconds Air Squats
45 seconds Ladder Icky Shuffle (each box = 1 pt)
3 Minute Rest

Recovery:
3 Rounds (same bar)
12 Front Squats
8 Push Press
10 Deadlift
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CrossFit Hero: Kerrie

2/25/2021

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Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
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Kerrie
Wearing a weight vest, 10 rounds for time of:
100-m Run
5 Burpees
20 Situps
15 Pushups
100-m sprint
Rest 2 minutes

Scores Uncontested

​
Recovery:
10 Minutes
10 Kettle Bell Swings
10 Box Steps

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Wellness Wednesday

2/24/2021

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As many things in the health world go, what has long been considered bad may actually be good.  Cholesterol may be one of these things, but, as always, it depends.  Read more in this article.

Cholesterol: Protect this Vital Compound
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Alternative Athletics: 3 Steps Down

2/24/2021

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21 - 15 - 9
Tire Flips
Pullups
Kneeling Half Moon

​
Recovery:
21-15-9
Air Squats
GHD Sit Ups
Push Ups


0 Comments

Alternative Athletics: Amateur FGB

2/23/2021

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Amateur FGB
5 rounds
1 min max 10 ft Bear-crawl (shuttle run style over 10ft)
1 min max Hip Extensions
1 min max Hollow Rock
1 min Rest

Recovery:
3 Rounds
6 Weighted Box Steps
10 Push Ups
14 Wall Balls

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CrossFit Hero: Larry

2/22/2021

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U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”
Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.
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Larry
21-18-15-12-9-6-3 reps for time of:
Front Squat
Bar Facing Burpee
*200-m Sandbag Run after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

Records Uncontested


Recovery: 
Bike 10 Minutes
Run 400 Meters
Row 500 Meters
3 Minute Accumulative Plank
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Alternative Athletics: Death by Bench

2/21/2021

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2 min Bench Ladder
Start with 50% Bench Press Every 2 minute on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute

If your 1 rep max is under 100# go up 5# total every minute

Compare to 10/16/2020

Recovery:
5 Rounds
5 Burpees
10 Jumping Squats
15 Sit Ups
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    808 4th Ave N
    Billings, Mt
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    ​Email: alternative_athletics@hotmail.com

    schedule:

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    10am


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