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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


Alternative Athletics

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Last week’s locker WOD.

Some Dates to Remember

9/30/2020

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Oct 24th - Holiday Party at the Hull house.  Text Clint for the address, or it will be posted on the WOD board as we get close.  Costumes are encouraged, but not required.  Fuse ball, Darts (Cricket), Beat Saber and kids activities.  Show up any time after 5 pm.  Food will be provided, but feel free to bring a side dish.







​

Oct 30th - Welcome home party for Tricia at the gym!  Hopefully this date works if everything goes to schedule, but is up for changing.  Updates will be posted as necessary.

December 11th - Annie's Christmas Party.  Directions will be forth coming.

​

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Wellness Wednesday

9/30/2020

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Sleep better by changing your environment.  Read more here.
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Alternative Athletics: Max Turkish

9/30/2020

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Max Turkish Get-up 
Compare to 3/18/20

then

2 min Max
Air Squats

Recovery:
21-15-9
Pull Ups
Air Squats
Sit Ups

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Alternative Athletics: Tabata

9/29/2020

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Tabata
8 Rounds
20 seconds max High Pull Clean @ 55%
10 seconds rest
20 seconds max Wood Chopper @ 25% snatch
10 seconds rest
20 seconds max Hip Extensions
10 seconds rest

Recovery:
​Walk/Run a 5K


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Recipe of the Week

9/28/2020

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It's pumpkin spice time!  Check out these snappy cookies!
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CrossFit WOD: The Chief

9/28/2020

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The Chief"
Max rounds in 3 minutes of:
3 Power Clean, 135 / 95 pound
6 Pushups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Scores Uncontested


Recovery:
Run 200 Meters
25 Air Squats
25 Push Ups
25 Sit Ups
Run 200 Meters


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Alternative Athletics: 20 Minutes

9/27/2020

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20 Min AMRAP
100 ft empty Prowler Bear Crawl
10 Pistol alternating
15 Russian Twist @ 25% snatch

Recovery:
Row 500 Meters
30 GHD Sit Ups
Row 500 Meters
30 Back Extensions

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Weekly Update 9/27 - 10/3

9/27/2020

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9/27
20 Min AMRAP
100 ft empty Prowler Bear Crawl
10 Pistol alternating
15 Russian Twist @ 25% snatch

9/28
"The Chief"
Max rounds in 3 minutes of:
3 Power Clean, 135 / 95 pound
6 Pushups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.


9/29
Tabata
8 Rounds
20 seconds max High Pull Clean @ 55%
10 seconds rest
20 seconds max Wood Chopper @ 25% snatch
10 seconds rest
20 seconds max Hip Extensions
10 seconds rest

9/30
Max Turkish Get-up 
Compare to 9/4/19

then

2 min Max Air Squats


10/1
10 - 1 
Glutei / Hip Bridge Extensions
20 - 2
Tuck Ups

10/2
Amateur Fight Gone Bad
1 min max 10 ft Sled Drag @ 1/2 back squat
1 min max GHD Raise
1 min max 10 ft Broad Jumps
1 min rest

10/3
"Joshie"
Complete three rounds for time of:
40 / 30 pound Dumbbell  / Kettlebell Snatch, 21 reps, right arm
21 L-Sit Pullups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Men’s: 18:15 (Brandon)
Women’s: Uncontested
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Alternative Athletics: Jerk Ladder

9/26/2020

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Weight Ladder
Jerk 
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

Compare to 3/30/20

Recovery:
5 Rounds
10 Push Ups
15 Air Squats
200 Meter Run


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CrossFit WOD: Isabel

9/25/2020

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Just One Move: Isabel
30 Snatch for time @ 60%
if you want to compare to Isabel @ 135 / 95

Men's: 2:02 Norton
Women's: Open
Woman Trainer: 3:41

Compare to 1/25/20


Recovery:
Row 500 Meters
5 Rounds
5 Push Ups
5 Burpees



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<<Previous
    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-
    Open Gym 

    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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