Winner is Steve
 Warm Up 3 Rounds Row 300M 10 Air Squats 10 Box Jumps 10 Pushups WOD CrossFit Open 12.4 AMRAP in 12 minutes 150 Wall Balls (20/14 lb) 90 Double Unders 30 Muscle Up 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 15 Shoulder Press 
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 Warm Up 3 Rounds 10 shoulder press front and back 10 Kneeling Half Moon WOD Tabata 8 Rounds 20 seconds Russian Twist 10 seconds Rest 20 seconds Shoulder Press 10 seconds Rest 20 seconds 10 ft Bear-crawl shuttle 10 seconds Rest 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. 20 Minute Airdyne  Warm Up Burgener warm up - Snatch + Overhead Squat One of the more neglected and avoided exercises, I cannot think of many movements that compare for speed, power, explosiveness, coordination, accuracy, flexibility and balance. Though intimidating to many, practicing heavy squat snatches can do more to improve overall athleticism than nearly any other movement! This is a max day, but it is also a huge opportunity to work on technique with out the pressure of high reps or a timer. Find your faults and work them. WOD 1 Rep Max Snatch then 2 Min max GHD Sit-up Compare to 3/16/21 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 Air Squats Sit Ups Ring Row   Warm Up 1000M Row Then 3 Rounds 10 Bent over row 10 Situps WOD 21 - 15 - 9 Rope Pull @ max Shoulder press on sled Between rounds 3 min accumulated L-Sit 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/Walk
The girls are getting the house ready again. With Christmas being a busy time of year for everyone, Alternative Athletics is once again hosting an annual Halloween party instead.
October 23rd, starting at 5pm. The address will be posted on the WOD board, costumes are encouraged, but not required and kids are welcome. If you have any questions get a hold of Clint at 406.839.8797. -C-  Warm Up 3 Rounds 10 Air Squats 10 Situps WOD 10 - 1 Pistol 1 - 10 Wood Chopper each side 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 5 Burpees 10 Sit Ups  9/26
10 - 1 Pistol 1 - 10 Wood Chopper each side 9/27 21 - 15 - 9 Rope Pull @ max Shoulder press Between rounds 3 min accumulated L-Sit 9/28 1 Rep Max Snatch then 2 Min max GHD Sit-up 9/29 Tabata 8 Rounds 20 seconds Russian Twist 10 seconds Rest 20 seconds Shoulder Press 10 seconds Rest 20 seconds 10 ft Bear-crawl shuttle 10 seconds Rest 9/30 CrossFit Open 12.4 AMRAP in 12 minutes 150 Wall Balls (20/14 lb) 90 Double Unders 30 Muscle Up 10/1 5 Rounds 5 Tire Flips 10 Kneeling Half Moon 15 Hollow Rock 10/2 20 Min AMRAP 20 Hip Bridge Extensions @ 1/2 Back Squat 20 Double KB Clean @ 20% Clean each 20 Hip Bridge Extensions  Warm Up 3 Rounds "Cindy" 5 Pullups 10 Pushups 15 Air Squats WOD CrossFit Open 11.4 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar Facing Burpee 30 Overhead Squat (120lbs / 55kg) 10 Muscle Up WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbs / 40kg) 10 Muscle-ups MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (110lbs / 50kg) 10 Muscle-ups MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (75lbs / 35kg) 10 Muscle-ups 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. 3 Rounds 500 Meter Row 10 Russian Twist  Warm Up Row 1000M WOD Death By 2x Kettlebell Snatch @ 33% Barbell Snatch 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 then: Row 1000 Meters  |
