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


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CrossFit Regionals: 12.4

6/30/2019

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Regional 12.4
For Time
50 Back Squat (135/95 lbs)
40 Pullups
30 Jerk (135/95 lbs)
50 Front Squat (85/65 lbs)
40 Pullups
30 Jerk (85/65 lbs)
50 Overhead Squat (65/45 lbs)
40 Pullups

30 Overhead Squat (65/45 lbs)

Records uncontested


Recovery:
20-2 GHD Situps
1-10 Burpees

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Weekly Update June 30 - July 6

6/30/2019

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6/30
Regional 12.4
For Time
50 Back Squat (135/95 lbs)
40 Pullups
30 Jerk (135/95 lbs)
50 Front Squat (85/65 lbs)
40 Pullups
30 Jerk (85/65 lbs)
50 Overhead Squat (65/45 lbs)
40 Pullups
30 Overhead Squat (65/45 lbs)


7/1
Three Steps
21 - 15- 9
Tire Flips
Kneeling Half Moon @ 33% snatch

7/2
"J.J."
For time:
185 pound Squat Clean, 1 rep
10 Parallette Handstand Push-ups
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-ups

33:55m Blood
Women uncontested

compare to 5/8/18


7/3
20 min AMRAP
100’ Walking Lunge
20 Hammer Swings
10 Pistol


7/4
At home workout
2 - 20 
Russian Twist @ 25% snatch
every round
20 second L-Sit

7/5
"2012 Reebok CrossFit Games Track Triplet”
Three rounds for time of:
115 / 75 pound Split Snatch, alternating legs, 8 reps
7 Bar Muscle up
Run 400 meters


7/6
Three Steps
21 - 15 - 9
Turkish Get-up @ 55%
42 - 30 - 18
Hollow Rock
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Alternative Athletics: 10 - 1, 1 - 10

6/29/2019

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10 - 1
Dumbbell Thruster @ 20% each
1 - 10

Atlas Stone Clean

Recovery:
2 Rounds
20 Weighted Sit Ups

500 Meter Row

A good behind the scenes of how Hollywood works.  (NSFW)
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Alternative Athletics: Alpine

6/28/2019

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Alpine
6 Rounds
45 seconds Bench Press @ 55%
45 seconds Bear-crawl 10ft = 1 pt
3 minute Rest

​Recovery:
2 Rounds
500 Meter Row
400 Meter Run


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CrossFit Hero: T.U.P.

6/27/2019

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U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.
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T.U.P.
15-12-9-6-3 reps for time of:
135-lb. Power Clean
Pullups
135-lb. Front Squat
Pullups

11:00m Hurst

20:27w Sami

Recovery:
21-15-9
Kettle Bell Swings
Russian Twist

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Alternative Athletics: Tabata

6/26/2019

1 Comment

 
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Tabata
8 Rounds
20 seconds Horizontal Box Jumps overs 24 / 20”
10 seconds rest
20 seconds Plank Plate Slide 2 count
10 seconds rest
20 seconds Wall Balls

10 seconds rest

Recovery:
2 Rounds
500 Meter Row
15 Knees to Elbow

Mike's first prowler pushes at the gym

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Alternative Athletics: 1 Rep Max Prowler

6/25/2019

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1 Rep Max
3 min max 100ft Prowler Push
compare to 11/10/17 & 5/29/18 & 12/15/18


​Recovery:
2 Rounds
15 Goblet Squats
20 Kettle Bell Swings
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Weightlifting Challenge Week 4

6/24/2019

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Exercises change this week.  Time to practice more on the full lifts.  No need to rush through the sets, they aren't for time lol

Day 1
​Slow Pull Snatch bar or very light weight x2x3
Snatch60%x3x3, 70%x2x2, 75%x1
Snatch Balance+ Overhead Squat(1+1) 50%x3
Snatch High Pull85%x3x3
 
Day 2
Slow Pull Clean bar or very light weight x2x3
Clean & Jerk(3+1) 60%x3, (2+1) 70%x2, (1+1) 75%x1
Puase Jerk(2 sec dip hold) + Jerk(1+1) 50%x3
Clean High Pull85%x3x3
 

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Alternative Athletics: Alpine

6/24/2019

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Alpine
6 Rounds
45 seconds Overhead Lunge @ 55% shoulder press
every 10 feet = 1 pt
45 seconds Ring Dips

3 minute rest

Recovery:
21-15-9
Floor Wipers
Box Steps

70% of anti-vaxxers changed their minds after hearing first hand accounts of terrible diseases
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Alternative Athletics: Three Steps

6/23/2019

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Three Steps
42 - 30 - 18
Hip Extensions
21 - 15 - 9
Kettlebell Snatch @ 33% snatch

​Recovery:
3 Rounds
10 Burpees
10 GHD Sit Ups

Keeping Dewey Decimal Relevant

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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 


    ​Wednesday-
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    5:30am-7:00pm 
    Barbell Club 
    4:30pm-6:00pm
    Kettlebell Class
    6pm


    Thursday-
    Open Gym 

    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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