Alternative Athletics
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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
  • Nutrition
  • Events
  • Event Videos
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Last week’s Locker WOD winner: Jacque!


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Alternative Athletics: Max Clean and Jerk

8/31/2021

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Warm Up
Burgener warm up - clean + Front Squat + Jerk

WOD
1 Rep Max
Find your max Clean and Jerk 
at least 7 reps must be over 90%

Compare to 2/17/21

then

Find your 2 Min max Russian Twist (25% of max Snatch)

​Compare to 2/17/21


Cool Down
upper back and trap stretches
10 minute Glute Hip stretch
banded shoulder stretch

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
2 Rounds
500 Meter Row
400 Meter Run



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Last Week Locker WOD

8/30/2021

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Alternative Athletics: Tabata

8/30/2021

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Warm Up
3 Rounds
10 Air Squats
10 Situps

WOD
Tabata
8 Rounds
20 seconds Wood Chopper
10 seconds rest
20 seconds Tuck Ups
10 seconds rest
20 seconds Assault Bike
10 seconds rest

Cool Down
2 minute Yoga - Cobra Position
10 minute stretches Hamstrings and Hip flexors

Active Recovery:
This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
1000 Meter Row
2 Rounds

10 Ring Rows
20 Weighted Sit Ups


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CrossFit Hero: Blake

8/29/2021

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U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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Warm Up
3 Rounds
10 Jumping Lunge
10 Pushups


WOD
"Blake"
Four rounds for time of:
100 foot Walking Lunge with 45lb plate held overhead
30 Box Jumps, 24 inch box
20 Wall Balls shots, 20 pound ball
10 Handstand Pushup

compare to 4/16/20

Records:
15:39-Tate
23:57-Sami


Cool Down
7 Minute Upper Body Stretch
10 minute stretches Hamstrings and Hip flexors

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​30 Minute Airdyne


​
​
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Weekly Update 8/29 - 9/4

8/29/2021

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8/29
"Blake"
Four rounds for time of:
100 foot Walking Lunge with 45lb plate held overhead
30 Box Jumps, 24 inch box
20 Wall Balls shots, 20 pound ball
10 Handstand Pushup

Compare to 4/16/20

Records:
15:39-Tate
23:57-Sami


8/30
Tabata
8 Rounds
20 seconds Wood Chopper
10 seconds rest
20 seconds Tuck Ups
10 seconds rest
20 seconds Assault Bike
10 seconds rest


8/31
1 Rep Max
Find your max Clean and Jerk 
at least 7 reps must be over 90%

Compare to 2/17/21

then

Find your 2 Min max Russian Twist (25% of max Snatch)


9/1
20 minutes
6 Turkish Get-up @ 25% max C&J
100 ft backward Sled Drag @ 50% Back Squat
10 Ring Dips

9/2
Death By Front Squat @ 55%
1 rep on the first minute
2 rep on the second minute
continue adding one rep per minute until you cannot get the given amount of reps done in the given minute


9/3
Dork
6 rounds for time of:
60 Double Unders
30 Kettlebell Swing 
15 Burpees
Men: 1.5-pood kettlebell (55#)
Women: 1-pood kettlebell (35#)

Dan P: 25:07
Sami S: 24:16

compare to 9/10/19


9/4
10 - 1
Man Makers @ 20% max C&J each hand
1 - 10
Rope pulls @ max shoulder press on sled

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Alternative Athletics: 20 minutes

8/28/2021

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Warm Up
3 Rounds
10 banded Overhead Squat
10 Pushups

WOD
20 Minute AMRAP
10 Overhead Squat @ 55%
15 Bench Press @ 55%
20 Hip Bridge Extensions w/ Bench bar

Cool Down
foam roller chest stretch
2 minute pigeon pose

Active Recovery:
This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​500 Meter Row
2 Rounds
15 Shoulder Press
10 Burpees



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Alternative Athletics: Alpine

8/27/2021

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Warm Up
Burgener warm up - Snatch

WOD
Alpine
6 rounds
90 seconds Hang Power Snatch @ 55%
3 Minute rest

Cool Down
upper back and trap stretches

Active Recovery:
This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
10 Minutes
30/30 Airdyne


​
0 Comments

Alternative Athletics: 5K Row

8/26/2021

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Warm Up
Whatever you think appropriate

WOD
5K Row

Compare to 11/6/18

Cool Down
10 minute Glute Hip stretch

Active Recovery:
This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
400 Meter Run
2 Rounds
15 Kettle Bell Swings
20 Sit Ups



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Alternative Athletics: 3 Steps Down

8/25/2021

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Warm Up
3 rounds
5 cal Assault Bike
10 Pushups

WOD
42 - 30 - 18
Weighted Box Step @ 50% Back Squat
Plank Plate Slide

Cool Down
2 minute Yoga - Cobra Position
2 minute pigeon pose

Active Recovery:
This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
Row 1000 Meters
15 Russian Twist
15 Goblet Squats




0 Comments

CrossFit Hero: Omar

8/24/2021

0 Comments

 
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U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
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Warm Up
5 Minute Assault Bike

3 Rounds
10 Air Squats
10 shoulder press front and back


WOD
"Omar"
For time:
95 pound barbell Thruster, 10
15 Bar Facing Burpee
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Women: Taryn 10:49
Men: Brandon 9:55


Cool Down
10 minute Glute Hip stretch
foam roller chest stretch

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​Row 5K
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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 -
    Open Gym 
    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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