Warm Up
1000M Row 3 rounds 20 Single-Unders 10 Situps WOD Amateur Fight Gone Bad 5 Rounds 1 min Hammer Swings 1 min Evil Wheel 1 min Ski Jumper 1 min 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. Row 5K
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Happy Labor Day
Gym Has Limited Hours 8AM - 2 PM Warm Up 5 min assault bike WOD 4 Rounds Run 400M 50 Air Squats 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 Warm Up
Work your way up to your opening weight in all three movements as they come up in order. WOD CrossFit Total II Sum of the Best of Each Lift Clean Bench Press Overhead Squat Score is the total of max effort on all three lifts. Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Clean is from the ground, power or full/squat. Men's: 710: 260, 210, 240 Annonymous Women's: Uncontested Compare to 1/23/21 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. 1000 Meter Row 2 Rounds 10 Pull Ups 20 Sit Ups 9/5
CrossFit Total II Sum of the Best of Each Lift Clean Bench Press Overhead Squat 9/6 Labor Day Gym Open 8 AM - 2 PM 4 Rounds Run 400M 50 Air Squats 9/7 Amateur Fight Gone Bad 5 Rounds 1 min Hammer Swings 1 min Evil Wheel 1 min Ski Jumper 1 min rest 9/8 "The Don" For time: 66 Deadlift, 110 pounds 66 Box Jumps, 24 inch box 66 Kettlebell Swing, 1.5 pood 66 Knee to Elbow 66 Situps 66 Pullups 66 Thruster, 55 pounds 66 Wall Balls shots, 20 pound ball 66 Burpees 66 Double Unders Men's: 35:47 Brandon H. Women’s: 43:49 Janel 9/9 21 - 15 - 9 Shoulder Press @ 55% 2x V Ups 9/10 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 9/11 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. Warm Up 3 Rounds of Cindy 5 Pullups 10 Pushups 15 Air Squats WOD 10 - 1 Man Makers @ 20% max C&J each hand 1 - 10 Rope Pull @ max shoulder press on sled Cool Down 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. 3 Rounds 10 Wall Balls 5 Burpees 200 Meter Run Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. Warm Up
Row 1000 M 3 Rounds 20 Ski Jumper 10 Pushups WOD Dork 6 rounds for time of: 60 Double Unders 30 Kettlebell Swing 15 Burpees Men: 1.5-pood kettlebell (55#) Women: 1-pood kettlebell (35#) Brandon H 17:14 Sheena: 17:48 compare to 9/10/19 Cool Down barbell calf roll 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. 4 Rounds 15 Calorie Bike 15 Sit Ups Sat: 10 - noon
Sunday: 3 - 5 pm Monday: 8am - 2pm Have a great weekend. Get out there and make some callouses! Warm Up
5 Min bike warm up with 4 sets of 3x front squats until you are at 50% max WOD Death By Front Squat @ 55% 1 rep on the first minute 2 rep on the second minute continue adding one rep per minute until you cannot get the given amount of reps done in the given minute Cool Down 10 minute Glute Hip 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 15 GHD Sit Ups 1000 Meter Row Warm Up 3 Rounds 10 banded Overhead Squat 10 Pushups WOD 20 minutes 6 Turkish Get-up @ 25% max C&J 100 ft backward Sled Drag @ 50% Back Squat 10 Ring Dips Cool Down tricep stretches 10 minute stretches Hamstrings and Hip flexors 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 Squat Sit Ups Push 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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