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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
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  • Event Videos
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Last week’s Locker WOD winner: Jacque!


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CrossFit Hero: Jerry

5/31/2020

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Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Eric Siegel 22:19 on today's WOD by CrossFit Again Faster - video [wmv] [mov]
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5/31
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

21:26 - (Ryan MJ.)
22:05 - Woman Anonymous 

Recovery:
400 Meter Run
21 Kettle Bell Swings
400 Meter Run

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Weekly Update 5/31 - 6/6

5/31/2020

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5/31
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

21:26 - (Ryan MJ.)
22:05 - Woman Anonymous 


6/1
21 - 15 - 9
Deadlift @ 55%
9 - 6 - 3
Rope Climb

6/2
Regionals 11.4
For Time
100 Pullups 
100 Kettlebell Swing (24/16 kg)
100 Double Unders
100 Overhead Squat (95/65 lb)
Time Cap: 25 minutes
Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

Scores Uncontested


6/3
Death By 
On the first minute do 1 Front Squat @ 55%
On the second minute do 2 Front Squats @ 55%
On the third minute do 3 Front Squats
Continue until you cannot get all the reps done in the given minute

Compare to 7/1/2017

6/4
Amateur Fight Gone Bad
5 Rounds
1 minute max Arch Rock
1 minute max 10 ft Broad Jumps
1 minute max Tuck Ups
1 minute rest

6/5
"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle Up
100 Air Squats


6/6
Weight 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 1/14/2020
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Alternative Athletics: 20 Minutes

5/30/2020

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20 Minute AMRAP
200ft backward Sled Drag @ 50% Back Squat
200ft Bounding Steps
200ft Lunge

Recovery:
3 Rounds
500 Meter Row
10 Russian Twist


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Alternative Athletics: Tabata

5/29/2020

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5/29
Tabata
8 Rounds
20 seconds max Pushups
10 seconds rest
20 seconds max Knee to Elbow
10 seconds rest
20 seconds max Shoulder Press
10 seconds rest

Recovery:
5 Rounds
5 Burpees
10 Jumping Lunges
5 Squats



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CrossFit: Bergeron Beep Test

5/28/2020

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Bergeron Beep Test
EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees
Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute.
Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Recovery:
10-1
GHD Sit Ups
Back Extensions

​
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Wellness Wednesday

5/27/2020

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Check out this great article on mental toughness.  Thank you Todd M. for sending this my way, I am happy to pass it along.

If It Doesn’t Suck, It’s Not Worth Doing
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Alternative Athletics: Alpine

5/27/2020

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Alpine
6 rounds
45 seconds max Floor Wiper
45 seconds max GHD Raise
3 minute rest

Recovery:
4 Rounds
10 Burpees
20 Air Squats


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Alternative Athletics: 1 Rep Max

5/26/2020

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Find Your 1 Rep Max
Front Squat
at least 7 reps must over 90%

then

2 minute max Situps

Compare to 11/12/19

Recovery:
2 Rounds
500 Meter Row
400 Meter Run/Walk

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Recipe of the Week

5/25/2020

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Check out this easy one pan meal from the folks at Paleo Leap!
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Alternative Athletics: Amateur FGB

5/25/2020

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Closed for Memorial Day
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Amateur Fight Gone Bad

5 Rounds
1 min max Pushups
​
1 min max 10 ft Bear-crawl
1 min max V Ups
1 min rest

​Recovery:
25 reps of each:
Box Steps
Jumping Pull Ups
Kettle Bell Swings
Wall Balls
Sit Ups

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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: alternative_athletics@hotmail.com

    schedule:

    Monday-
    Open Gym 
    5:30am-7:00pm 
    Kettlebell Class
    6pm


    Tuesday -
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    5:30am-7:00pm 


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    Barbell Club 
    4:30pm-6:00pm
    Kettlebell Class
    6pm


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    5:30am-7:00pm 

    Friday -
    Open Gym 
    5:30am-7:00pm​ 

    Saturday -
    Kettlebell Class
    8am

    Community Class
    10am


    Sunday-
    Open Gym
    3pm-5pm

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