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%
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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 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 "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 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 Alpine
6 rounds 45 seconds Bench Press @ 55% 45 seconds Land Mines Twist @ 20% Snatch 3 minute rest Recovery: 400 Meter Run 30 Air Squats 20 Sit Ups 10 Burpees U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. "Klepto"
4 rounds for time of: 27 Box Jumps, 24” / 20” box 20 Burpees 11 Squat Clean, 145 pounds Recovery: 2 Rounds 15 Burpees 15 Kettle Bell Swings 4 Rounds 1 minute cumulative L-Sit 10 Ladder Carioca (forward and backward = 1) 200 ft Atlas Stone Carry Recovery: 3 Rounds 20 Lunge Steps (single count) 30 Double Unders 4/7
4 Rounds 1 minute cumulative L-Sit 10 Ladder Carioca (forward and backward = 1) 200 ft Atlas Stone Carry 4/8 "Klepto" 4 rounds for time of: 27 Bounding Steps Box Jumps, 24” / 20” box 20 Burpees 11 Squat Clean, 145 pounds 4/9 Alpine 6 rounds 45 seconds Bench Press @ 55% 45 seconds Land Mines Twist @ 20% Snatch 3 minute rest 4/10 Amateur Fight Gone Bad 5 Rounds 1 minute Back Squat @ 55% 1 minute 15’ shuttle run 1 minute Assault Bike 1 minute rest 4/11 "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 4/12 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 4/13 "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle Up 4 Handstand Pushup 8 2-Pood Kettlebell Swing compare to 1/8/2018 |
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May 2024
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