For those with access to a home gym 9 - 6 - 3 Rope Climb 1 rep = 15ft 21 - 15 - 9 Turkish Get-up @ 55% 2 Rounds 400 Meter Run 25 GHD Sit Ups 25 GHD Raise CoronaWOD:
0 Comments
For those with access to a home gym
Karabel 10 Rounds for Time 3 Power Snatch (135/95 lb) 15 Wall Balls (20/14 lb) Mens: Uncontested Womens: Uncontested Recovery: 2 Rounds 400 Meter Run/Walk 2 Minute Assault Bike 2 Minute Row 30 Second Plank 50 Meter KB Waiter Walk CoronaWOD: "Brenton"
Hey everyone,
Remodeling is going great, and thanks to everyone who helped out both over the weekend and this morning. It hasn't been disseminated in any way by the health department other than digging through their website, but Jo was reading through the fine print where it stated that concerning Fitness Studios: "This does not include personal, one on one training or instruction in such locations provided no more than 5 persons are present and spaced at least 6 ft apart in any one operation at one time." Since we run several businesses out of this location (Alternative Athletics, Why Not Weightlifting, and Ronin Defense) I believe that we can separate the two buildings with the garage door and have members in each. In order to keep from over populating the space text or call Clint 406.839.8797 to get your name on this list for the time you plan on coming in. If you don't see your name, you are not on the list. We will try to update changes as fast as possible.) If you are on the schedule and can't make it, let us know so we can make that space available to others. As long as we are having to limit numbers we are going to continue with the remodel and the door will be locked. Knock on the garage door or text to let us know when you arrive. be smart with parking so that we can get trucks in and out. Hit me up if you have any questions. Hopefully this will all be over a week from Tuesday. Fingers crossed. -C- This week's recipe is delicious weeknight gluten free meal making teriyaki with coconut aminos.
For those with access to a home gym Alpine 6 rounds 45 seconds Pistol 45 seconds Russian Twist 3 minute rest Recovery: Bike 10 Minutes: 3 Rounds 15 Sit Ups 10 Push Ups 5 Burpees CoronaWOD "Loredo" Six rounds for time of: 24 Air Squats 24 Pushups 24 Walking Lunge steps Run 400 meters Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter. The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. The workout was initially posted on Facebook by MyBoxLive with a call to athletes to do the workout in her memory on December 29, 2012 at their local boxes. The event creator posted the WOD with this comment: "I'm a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn't help but think what if...I can only hope that I would have the courage to do what Victoria did." For those with access to a home gym
Victoria 5 Rounds for Time 10 Thruster (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) 12 Burpees 27 Kettlebell Swing (1.5/1 pood) Mens: 27:24 - Jock Womens: 22:49 - Annonymous Recovery: 3 Rounds 250 Row 3 Turkish Get Ups (each side) 15 Sit Ups 1 Minute Plank CoronaWOD
3 / 22
Victoria 5 Rounds for Time 10 Thruster (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) 12 Burpees 27 Kettlebell Swing (1.5/1 pood) 3 / 23 Alpine 6 rounds 45 seconds Pistol 45 seconds Russian Twist 3 minute rest 3 / 24 Karabel 10 Rounds for Time 3 Power Snatch (135/95 lb) 15 Wall Balls (20/14 lb) 3 / 25 9 - 6 - 3 Rope Climb 21 - 15 - 9 Turkish Get-up @ 55% 3 / 26 10 - 1 Shoulder Press @ 55% 2 - 20 Evil Wheel 3 / 27 Josie For time, wearing a 20-lb. vest: 1-mile Run Then, 3 rounds of: 30 Burpees 4 Power Clean 6 Front Squat Then, 1-mile Run Men: 155 lb. Women: 105 lb. 3 / 28 10 - 1 Skin the Cat 100 ft Waiter Walks For those with access to a home gym
10 - 1 Rope Pull @ max shoulder press weight 1 - 10 100 ft shuttle run Recovery: 21-15-9 Front Squat (light) Shoulder Press CoronaWOD: "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Hey everyone, In case you are avoiding the news and all the hysteria it is creating, the governor is shutting down all gyms and fitness studios due to the fact that we are now up to 16 confirmed cases in the state. So along with our continued CoronaWODs that you can do at home. . . The gym is going to be entering an extensive remodeling period during the times that we would normally be open. If you feel like helping in this endeavor to alleviate your cabin fever and boredom, we will be able to put you to work. Since our building is quite large, we will be able to observe the recommended social distancing while having a limited number of people help out at a time. Any and all help is appreciated. The door will be locked and the music on, so please knock loud or text for us to let you in to help. Please call/text Clint to find out details on when/how you can be put to work. (406) 839-8797 Definitely consider this as part of the zombie apocalypse team tryouts. -C- P.S. The offers of help have been amazing. Since the general policy is to keep large groups of people from gathering, call or text ahead to make sure that it is ok to bring in a friend to help out. People are asking about loaning out equipment. My heart wants to say yes, but there isn't enough to go around to all of our members and I don't want to have to track everything down when we get the all clear. If you have access to a home gym through a friend or neighbor continue to follow the regular programming. On days that you don't the CoronaWOD is designed to be doable at home with minimal equipment. Tabata 8 Rounds 20 seconds Hollow Rock 10 seconds 20 seconds Wall Balls 10 seconds 20 seconds Situps 10 seconds 20 seconds Kettlebell Swing 10 seconds Recovery: 30-10 Air Squats Push Ups Sit Ups CoronaWOD: |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
Categories |