Warm Up
3 Rounds 10 Pushups 7 calories Assault Bike WOD Cahill 17 min AMRAP ( his years of service) 200 meter Run Bench Press until you fail, no letting go of the bar 95/135 Keep track of rounds and reps Compare to 10/19/18 Men’s Rounds: 9 / 91 anonymous Men's Bench: Peyton 7 / 118 Women’s: 9 / 81 anonymous Cool Down 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. Bike 10 Minutes Row 1000 Meters 3 Minute Accumulative Plank Hold
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Warm Up 1000M Row then 3 rounds 10 Hip Extensions 10 Air Squats WOD Death by 2x Kettlebell Swing @ 33% Snatch Cool Down Low Back 4 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. 2 Rounds 30 Calorie Bike 30 Sit Ups 8/15
Death by 2x Kettlebell Swing @ 33% Snatch 8/16 Cahill 17 min AMRAP ( his years of service) 200 meter Run Bench Press until you fail, no letting go of the bar 95/135 Keep track of rounds and reps Compare to 10/19/18 Men’s Rounds: 9 / 91 anonymous Men's Bench: Peyton 7 / 118 Women’s: 9 / 81 anonymous 8/17 1 Rep Max 3 min max 100ft Prowler Push compare to 2/6/21 8/18 Amateur FGB 1 minute Box Jumps 24” / 20” 1 minute Evil Wheel 1 minute Land Mines Twist 1 minute rest 8/19 "Daniel" For time: 50 Pullups 400 meter run 95 / 65 pound Thruster, 21 reps 800 meter run 95 / 65 pound Thruster, 21 reps 400 meter run 50 Pull-ups Men’s: 18:34 Brandon H Women’s: uncontested 8/20 Weight Ladder Start with 50% Shoulder Press Every minute on the 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 1/12/21 8/21 CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bar 50 Double Unders 15 Squat Clean, 135 lb. / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 lb. / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 lb. / 205 lb. Stop at 20 minutes. Compare to 3/1/19 U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas. Warm Up
3 Rounds 10 shoulder press front and back 10 banded Overhead Squat WOD "Weston" Five rounds for time of: Row 1000 meters 200 meter Farmer Walks, 45 pound dumbbells 45 pound dumbbell Waiter Walks, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm 35:45M - Kevin 40:07W - Nicole R Compare to 11/29/19 Cool Down 7 Minute Upper Body 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 20 Kettle Bell Swings 10 Push Ups Warm Up
5 Minute Assault Bike then 3 Rounds 10 Air Squats 10 Situps WOD Tabata 8 Rounds 20 Seconds Air Squats 10 Seconds rest 20 Seconds Hammer Swings 10 Seconds rest 20 Seconds Hollow Rock 10 Seconds rest Cool Down 10 minute Glute Hip stretch 2 minute Yoga - Cobra Position 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 25 Sit Ups 25 Leg Levers Warm Up 3 Rounds 5 cal Assault bike 10 Pushups WOD 10 - 1 Ring Dips 1 - 10 Shoulder Press @ 55% max Cool Down foam roller chest stretch tricep 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. 21-15-9 Goblet Squats Weighted Sit Ups Warm Up Burgener warm up - clean then 3 rounds “Cindy” 5 Pullups 10 Pushups 15 Air Squats WOD Open Test AMRAP 20 50 Wall Balls (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes-to-Bar 30 Chest-to-Bar Pullups 30 Burpees 20 Clean (145,100#) 20 Jerk(145,100#) 10 Snatch (145,100#) 10 M Muscle Up women 200 anonymous men 237 anonymous Compare to 10/20/20 Cool Down 10 minute stretches Hamstrings and Hip flexors 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. 4 Rounds 200 Meter Run 200 Meter Farmer Carry Warm Up 1000M Row 3 Rounds 15 Situps 10 Pushups WOD Alpine 6 Rounds 45 seconds Floor Wiper @ 55% bench 45 seconds Tuck Ups 3 minute rest Cool Down 2 minute Yoga - Cobra Position 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. 200 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups 200 Meter Run U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. 8/9 Warm Up 5 minute assault bike Then 3 rounds 5 Ring Rows 10 Air Squats WOD "Pheezy" Three rounds for time of: 5 reps Front Squat 165 / 125 pound 18 Pullups 5 reps Deadlift 225 / 165pound, 18 Toes-to-Bar 5 reps Push Jerk 165 / 125 pound, 18 Hand Release Push-ups Men's: 11:19(Brandon) Women's: 19:08 (Tara G) Compare to 1/3/20 Cool Down tricep stretches 7 Minute Upper Body 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. 21-15-9 Kettle Bell Swings GHD Sit Ups Warm Up
2 rounds 10 PVC Pass Through 15 banded Overhead Squat 20 Double Unders WOD 21 - 15 - 9 Overhead Squat @ 55% max 42 - 30 - 18 Ski Jumper Cool Down upper back and trap stretches Upper calf lacrosse ball massage 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 5 Turkish Get Ups |
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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