Alternative Athletics
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  • About Us
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    • Trainers >
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Picture
Last week’s Locker WOD winner: Jacque!


Alternative Athletics: Weight Ladder

7/31/2019

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Picture
Weight Ladder
Back Squat
start at 50% max
Go up by 10 lbs each minute if your current max is under 200#
Go up by 20lbs every minute if your max is over 200#
Go up by 30lbs every minute if your max is over 300#

​Recovery:
Run 800 Meters
2 Rounds
20 Walking Lunges
15 Kettle Bell Swings

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Alternative Athletics: Kaenon

7/30/2019

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Kaenon
100 Pushups
75 Wall Balls 
1 Deadlift 315 / 235
75 Wall Balls
100 Push ups

20:55m Chris p.
19:48W-255 Janel
20:53M Trainer


Compare to 12/22/2018


Recovery:
Bike 10 Minutes:
10-1
GHD Raise
Shoulder Press


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Last Week for the Food Drive!!

7/29/2019

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Hey guys,

This is the last week for the food drive.  All of the barrels are half full.  Let's fill them up in the next five days.  2 bags of groceries gets you a free month card to give to a friend that never expires!


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Alternative Athletics: Alpine

7/29/2019

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Alpine
6 Rounds
45 seconds Cleans @ 55%
45 seconds Kettlebell Snatch @ 33% snatch

3 minute rest

Recovery:
Run 800 Meters
4 Rounds (same bar)
5 Deadlift
5 Power Cleans
5 Push Press
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Alternative Athletics: 3 Steps

7/28/2019

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42 - 30 - 18
Jumping pull-ups
Situps
Kettlebell Swing

​Recovery:
2 Rounds
500 Meter Row
400 Meter Run

0 Comments

Weekly Update July 28th - August 3rd

7/28/2019

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Weekly Update July 28th - August 3rd

7/28
42 - 30 - 18
Jumping pull-ups
Situps
Kettlebell Swing

7/29
Alpine
6 Rounds
45 seconds Cleans @ 55%
45 seconds Kettlebell Snatch @ 33% snatch
3 minute rest

7/30
Kaenon
100 Pushups
75 Wall Balls 
1 Deadlift 315 / 235
75 Wall Balls
100 Push ups


20:55m Chris p.
19:48W-255 Janel
20:53M Trainer

Compare to 12/22/2018


7/31
Weight Ladder
Back Squat
start at 45% max
Go up by 10 lbs each minute if your current max is under 200#
Go up by 20lbs every minute if your max is over 200#
Go up by 30lbs every minute if your max is over 300#

8/1
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


9:38m Annonymous
10:04w Annonymous


Compare to 10/5/18

8/2
20 Min AMRAP
6 Rope Pull @ max shoulder press weight
12 GHD Sit-up
24 Ring Rows

8/3
20 - 2
Ring Dips
1 - 10
Prowler Bear Crawl @ 50% back squat on the sled
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CrossFit Hero: Holbrook

7/27/2019

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U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Picture
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pullups
100 meter Sprint
Rest 1 minute

7:44M- Annonymous
10:30W Sami

Compare to 2/2/18


​
Recovery:
Row 500 Meters
21-15-9
Push Press
Ring Rows

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Alternative Athletics: 1 Rep Max

7/26/2019

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Find Your 1 Rep Max
Shoulder Press

then

2 Min Max GHD Hamstring Curl


compare to 1/7/19
​


Recovery:
Run 400 Meters
3 Rounds
20 Walking Lunges
10 Kettle Bell Snatch
Picture
0 Comments

Alternative Athletics: Allura

7/25/2019

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Allura
5 rounds
3 Rope Climb
10 Man Makers 45# / 35#
30 Box Jumps 24” / 20”

28:11m Steve B

36:54w Tara

​Recovery:
2 Rounds
500 Meter Row
15 Knees to Elbow

0 Comments

Alternative Athletics: Amateur Fight Gone Bad

7/24/2019

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Picture
Amateur Fight Gone Bad
3 Rounds
1 minute max Hollow Rocks
1 minute max Assault Bike calories
1 minute max GHD Raises

1 minute rest

Recovery:
21-15-9
Floor Wipers
Box Steps

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    808 4th Ave N
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