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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
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  • Event Videos
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Last week’s Locker WOD winner: Josh!


CrossFit Open: 12.4

9/30/2021

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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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Alternative Athletics: Tabata

9/29/2021

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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




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Alternative Athletics: Max Snatch

9/28/2021

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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




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Last Week Locker

9/27/2021

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Alternative Athletics: 3 Steps

9/27/2021

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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

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Halloween Party!!

9/26/2021

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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-
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Alternative Athletics: Descend / Ascend

9/26/2021

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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




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Weekly Update 9/26 - 10/2

9/26/2021

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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
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CrossFit Open 11.4

9/25/2021

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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

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Alternative Athletics: Death By

9/24/2021

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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

​


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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:

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    5:30AM -7:00PM

    Tuesday -
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    Friday -
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    5:30AM -7:00 PM

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    Open Gym 
    10:00 AM - Noon

    Sunday-
    Open Gym
    3 PM-5 PM

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