Warmup
2 Rounds 10 Band Adducted External Rotation 10 Bird Dogs Three Steps Down 15 - 12 - 6 Atlas Stone Clean 15 - 12 - 9 Turkish Get-up @ 55% max
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Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Hansen 5 Rounds 30 Kettlebell Swing 30 Burpees 30 GHD Sit-up Recovery 1000 Meter Row 50 Hollow Rocks 50 Front Squats (bar only Hey guys,
Friday the 18th is when we are going to decide if we are hosting a competition on October 14th. Right now we have 13 people committed to participating. (The sign up sheet is on the bathroom door.) If we have 20 people total by next Friday, a week from tomorrow, we will host the comp and start getting the word out to all the other gyms. If we are under 20 gym members being committed on Friday, we are calling it off. The plans is to randomly draw three workouts that don't overlap from all the CrossFit named WODs (Fran, FGB, Diane, Filthy 50 etc.) but not the hero WODs. There will be categories for man's and women's: Beginner, Intermediate, Rx and Monster. If you have any questions, please contact any of the trainers, especially Clint, Kelia or Ryan Warmup
AMRAC 4 15 Air Squats 15 Double Unders 20 minute AMRAP 15 Back Squat @ 45% max 200ft. Farmer Walks @20% Back Squat each hand 30 Ski Jumpers 2 count Recovery 21-15-9 Walking Lunges (each side) Sumo Deadlift High Pull (kettle bell) Russian Twist Hey Guys, We are going to start having people sign up for the Friday BBQ. One person brings the meat, another a side or salad. We will make sure there are condiments and chips. If no one signs up for a given week, that doesn't mean we are not firing up the grill, it only means that everyone is fending for themselves. -C- Warmup21-15-9
Band Scapular Retractions 9-7-5 Box Jumps Find your 1 rep max Split Jerk at least 7 reps must be over 90% Recovery 2 Rounds 20 Flutter Kicks 20 GHD Sit Ups Run 400 Meters Warmup3 Rounds
8 Kettlebell Swing 12 Spider Lunges Weight Ladder Start at 50% of your max Clean do one every minute on the minute go up 10# every minute until you reach 75% of your 1 rep max then go 5# every minute until you cannot get the given weight done in the given minute Recovery 5 Rounds 10 Burpees 10 Pull Ups Warmup
12-9-6 Band Adducted External Rotation Lateral Wall Ball Toss Alpine 6 Rounds 45 seconds max Russian Twist @ 25% max snatch (single count) 45 seconds max Hammer Swing 3 Minute rest Recovery Row 500 then: 3 Rounds 20 Kettle Bell Swings 10 Ring Dips 8/6
"Tommy V" For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents 8/7 Alpine 6 Rounds 45 seconds max Russian Twist @ 25% max snatch (single count) 45 seconds max Hammer Swing 3 Minute rest 8/8 Start at 50% of your max Clean do one every minute on the minute go up 10# every minute until you reach 75% of your 1 rep max then go 5# every minute until you cannot get the given weight done in the given minute 8/9 Find your 1 rep max Split Jerk at least 7 reps must be over 90% 8/10 20 minute AMRAP 15 Back Squat @ 50% max 15 Situps 30 Ski Jumpers 2 count 8/11 CrossFit Hero Hansen 5 Rounds 30 Kettlebell Swing 30 Burpees 30 GHD Sit-up 8/12 15-12-6 Atlas Stone Clean 15-12-9 Turkish Get-up @ 55% max Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. "Tommy V" For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Recovery 2 Rounds 400 Meter Farmer Carry (kettle bell) 400 Meter Waiter Walk (plate) |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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