Warm Up 3 Rounds 300 M Row 10 Pushups WOD CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach 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 10 Kettle Bell Swings 10 Box Steps
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Warm Up
5 Min Bike 3 Rounds 10 Air Squats 10 Situps WOD Tabata 8 Rounds 20 seconds Pistol 10 seconds Rest 20 seconds Horizontal Kettlebell Swing 10 seconds Rest 20 seconds Hollow Rock 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. 3 Rounds 20 Calorie Bike 20 Sit Ups Warm Up 3 Rounds 10 PVC Pass Through WOD Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl Compare to 3/1/21 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. Row 1000 Meters 30 Leg Levers Warm Up
1000M Row Work your way up to a 50% deadlift in three sets 5x, 3x, 2x WOD Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute 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. 30-20-10 Air Squats Sit Ups Push Ups 9/12
Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute 9/13 Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl 9/14 Tabata 8 Rounds 20 seconds Pistol 10 seconds Rest 20 seconds Horizontal Kettlebell Swing 10 seconds Rest 20 seconds Hollow Rock 10 seconds Rest 9/15 CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach 9/16 21 - 15 - 9 Kneeling Half Moon Snatch @ 55% 9/17 Amateur Fight Gone Bad 5 Rounds 1 Min Bench Press @ 55% 1 Min Hammer Swings 1 Min Ring Dips 1 Min Rest 9/18 "Murph" For time: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run 20# / 15# vest Men: 50:27 Brandon Women: 49:00 Patty September 11th Max Rope Climbs (182 = both towers) or Max Box Steps (1820 @ 18” or 1638 @ 20” = both towers) At the end of the day we are going to add up all the scores to see how many towers we climbed. 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 10 Wall Balls 1 Minute Plank Hold Warm Up
Bike 5 minutes 3 Rounds 10 Pushups 10 Situps WOD CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar Facing Burpee 50 / 35-lb. dumbbells Workout 18.2a 1-rep-max Clean Time cap: 12 minutes to complete 18.2 AND 18.2a Compare to 3/2/18 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 30 GHD Sit Ups 30 GHD Back Extensions Warm Up 5 min Assault Bike then 3 rounds 10 shoulder press front and back 10 Situps WOD 21 - 15 - 9 Shoulder Press @ 55% 2x V 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 10 Wall Balls 5 Burpees 200 Meter Run U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. Warm Up Play around with all the movements doing at least 5 reps of each at your workout weight WOD "The Don" For time: 66 Deadlift, 110 / 75 pounds 66 Box Jumps, 24 / 20 inch box 66 Kettlebell Swing, 1.5 / 1 pood 66 Knee to Elbow 66 Situps 66 Pullups 66 Thruster, 55 / 45 pounds 66 Wall Balls shots, 20 / 14 pound ball 66 Burpees 66 Double Unders Men's: 35:47 Brandon H. Women's: 43:49 Janel compare to 10/10/18 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 15 Calorie Bike 15 Sit Ups |
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May 2024
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