Warm Up:
Ascending 1 - 10 GHD Raise 1 - 10 Horizontal Kettlebell Swing Recovery: 10-1 GHD Raises 1-10 Shoulder Press
2 Comments
5/13
"Brian" Three rounds for time of: 15 foot Rope Climb, 5 ascents 185 pound Back Squat, 25 reps 5/14 1 - 10 GHD Raise 1 - 10 Horizontal Kettlebell Swing 5/15 Find your 1 Rep max Weighted Pull up then find Your 2 min max Air Squats 5/16 Kiva 100 Bench Press 135 / 95# every minute on the minute 30 Ski Jumper 5/17 3 - 30 Wall Balls 30 - 3 Ring Dips 5/18 “Michael" Three rounds for time of: Run 800 meters 50 Hip Extensions 50 Situps 5/19 9 minute AMRAP 1 Squat Snatch @ 60% max 1 Muscle Up 2 Squat Snatch 2 muscle Up continue adding one rep per movement per round until you run out of time U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
"Brian" Three rounds for time of: 15 foot Rope Climb, 5 ascents 185 pound Back Squat, 25 reps Recovery: 30-20-10 Air Squats GHD Sit Ups Back Extensions Warm Up: 3 Rounds 15 Band Y Pull 10 Ring Rows 9 minute AMRAP 1 Squat Snatch 1 Muscle Up (3 pull ups / 3 ring dips) 2 Squat Snatch 2 Muscle up continue increasing one rep of each per round until you run out of time Recovery: 2 Rounds 400 Meter Run 20 Knees to Elbow Hey everyone,
For those wondering, we are going to have regular class on Saturday 10 - noon . . . That is all. Warm up:
21-15-9 Air Squats Band Abducted External Rotation CrossFit Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlift (155 / 100lbs) 12 Pushups 15 Box Jumps (24” / 20”) Recovery: 4 Rounds 10 Burpees 10 Pull Ups Some Personal Records set in April Warm up: 2 Rounds 12 Lateral Wall Ball Toss 30 Double Unders 5 Rounds 6 Ladder Two in Two out - Lateral 20 Russian Twist (2 count) @ 25% Snatch Recovery: 21-15-9 Wall Balls GHD Sit Ups Warm Up: 3 Rounds 10 Good Mornings 8 Assault Bike calories 20 Min AMRAP 20 GHD Hamstring Curl 20 calorie Row 20 Wood Chopper @ 25% snatch (10 each side) Recovery: 2 Rounds 20 Goblet Squats 20 Kettle Bell Swings U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
"J.J." For time: 185 pound Squat Clean, 1 rep 10 Parallette Handstand Pushup 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat clean, 5 reps 6 Parallette handstand push-ups 185 pound Squat clean, 6 reps 5 Parallette handstand push-ups 185 pound Squat clean, 7 reps 4 Parallette handstand push-ups 185 pound Squat clean, 8 reps 3 Parallette handstand push-ups 185 pound Squat clean, 9 reps 2 Parallette handstand push-ups 185 pound Squat clean, 10 reps 1 Parallette handstand push-up Recovery: 500 Meter Row 10 Burpee Box Jumps Warm Up:
Just One Move 30 Snatch for time @ 60% if you want to compare to Isabel @ 135 / 95 Recovery: 2 Rounds 400 Meter Run 2:00 Plank Hold |
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
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