Alternative Athletics
Last week’s locker WOD.
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 "Diane" 21-15-9 reps of: 225# / 165# pound Deadlift Handstand Pushup compare to 9/13/18 Men's: 2:40 (Tate) Women's: 5:51 (Sami) Recovery: 3 Rounds 15 Weighted Sit Ups 10 Burpees
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Total Reduction Every minute on the minute 1 Rope Climb in the remaining time perform Cleans at 55% Continue until you have done 50 cleans Recovery: 2 Rounds 20 Burpees 20 Russian Twist  Dear Fellow CrossFitters:
We are excited to announce that we will be hosting our first annual competition, Summer Crush July 20, 2019. Registration will go live on Wednesday June 12th @ noon. We will cap the competition @ 70 teams with a waiting list available if registration is full. First come first served, be prepared to register on June 12th @ noon. The link for event registration will be posted online on our CrossFit Billings Summer Crush Facebook page as well as our website www.crossfitbillings.com. DETAILS: *3 person same sex teams *3 Divisions: Rx, Scaled, and Masters 37+ (masters athletes must be 37 years old on game day) * $325 per team *Each team is guaranteed 5 events (additional event for top teams) *Prize $ for podium spots in all divisions MOVEMENT MINIMUMS: Most members of your team should be able to perform the movements listed for multiple reps. These are not the guaranteed movements of the events, but will help you choose the appropriate division. RX/Masters 37+: Deadlift 275/185 for reps Clean 205/125 for reps Snatch 165/95 for reps Bench Press 155/105 Shoulder-to-Overhead 185/125 for reps Sandbag Carry 100/75 Chest-to-Bar Pull Ups Toes-to-bar Handstand-Push-Ups Scaled: Deadlift 185/125 for reps Clean 155/75 for reps Snatch 115/65 for reps Bench Press 115/75 Shoulder-to-Overhead 115/75 for reps Sandbag Carry 75/50 Hanging Knee Raises Ring Rows Push-ups We look forward to your arrival in July! Happy Training! Yurii and Kerry Hanson 1428 Grand Ave Billings, MT 59102 406.672.7580 info@crossfitbillings.com  Alpine 6 rounds 45 second max Kneeling Half Moon @ 33% snatch 45 second max Assault Bike calories 3 min rest Recovery: 20-2 GHD Sit Ups 1-10 Deadlifts  Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders Compare to 11/13/18 Recovery: 3 Rounds 10 Burpees 15 Box Jumps Thank you to everyone who came in and endured Murph in the rain. Nice work!   Gym - Closed for Memorial Day Home WOD 2 - 20 Pushups Each Round 30 second Plank Recovery: 21-15-9 Kettle Bell Cleans Wall Balls  "Eva" Five rounds for time of: Run 800 meters 30 reps Kettlebell Swing 2 pood / 1.5 pood 30 Pullups Men’s 33:45 - Kevin Women’s 50:12W - annonymous Recovery: 3 Rounds 10 Burpees 20 Russian Twist I don't know why you would do this, but I find it interesting. May 26th
"Eva" Five rounds for time of: Run 800 meters 30 reps Kettlebell Swing 2 pood / 1.5 pood 30 Pullups Men’s 33:45 - Kevin Women’s 50:12W - annonymous May 27th Gym - Closed for Memorial Day Home WOD 2 - 20 Pushups Each Round 30 second Plank May 28th Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders Compare to 11/13/18 May 29th Alpine 6 rounds 45 second max Kneeling Half Moon @ 33% snatch 45 second max Assault Bike calories 3 min rest May 30th Total Reduction Every minute on the minute 1 Rope Climb in the remaining time perform Clean at 55% Continue until you have done 50 cleans May 31st "Diane" 21-15-9 reps of: 225# / 165# pound Deadlift Handstand Pushup compare to 9/13/18 Men's: 2:40 (Tate) Women's: 5:51 (Sami) June 1st 42 - 30 - 18 Air Squats GHD Hamstring Curl GHD Sit-up  Tabata 8 Rounds 20 seconds max Assault Bike Calories 10 seconds Rest 20 seconds max Ski Jumper (2 count) 10 seconds Rest 20 seconds max Horizontal Kettlebell Swing 10 seconds Rest Recovery: 2 Rounds 400 Meter Run 15 Knees to Elbow |