Warm Up:
2 Rounds 20 cal Assault Bike 10 Band shoulder Press 4 Rounds Row 500M 15 Dumbbell Thruster 25% max thruster each hand Recovery 2 Rounds 35 Air Squats 25 Push Ups 15 Pullups
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Warm Up:
21-15-9 Hip Extensions Band Face Pulls Alpine 6 rounds 45 seconds max Tire Flips 45 seconds max Shoulder Press @ 55% 3 Minute Rest Recovery 21-15-9 Squat Jumps Ring Dips Hey guys,
Fitch Best on Saturday, come down and cheer each other on! There will be the 8-9 KB class, but no 10-11 CrossFit class. There is no BBQ Friday as we will be prepping for Fitch Best. If you would like to come down and help us get set up, I am sure there will be beer, but no grill or activities. For the competitors, registration opens at 7:30 on Saturday. Judges briefing at 8:30 am. Athlete briefing at 8:45 am. First workout at 9:00 am. There is no formal lunch break, but a food vendor will be present. There is going to be a change in the workouts, with everyone doing a 4th and final workout. This workout will be determined in part by the athletes in that category. Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing. He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell. Dunn Complete as many rounds as possible in 19 minutes of: 3 Muscle Up 1 shuttle Run, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. Recovery 5 Rounds 10 Burpees 10 GHD Sit ups Warm Up:
3 Rounds 15 Air Squats 15 Good Mornings Just One Move: 30 Wave Back Squat @ 55% Recovery 4 Rounds 10 Wallballs 10 Kettlebell Swings 10 Toes to Bar 10/8
"Tabata Fight Gone Bad" Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall Balls 20 pound ball, 10 ft target. (Reps) Sumo Deadlift High Pull 75 pounds (Reps) Box Jumps 20" box (Reps) Push Press 75 pounds (Reps) Row (Calories) There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. 10/9 30 Wave Back Squat @ 55% 10/10 Dunn Complete as many rounds as possible in 19 minutes of: 3 Muscle Up 1 shuttle Run, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. 10/11 Alpine 6 rounds 45 seconds max Tire Flips 45 seconds max Shoulder Press @ 55% 10/12 4 Rounds Row 500M 15 Dumbbell Thruster 25% max thruster each hand 10/13 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats 10/14 Fitch Best Competition No Workout, unless you are competing Warm Up:
200m Run 20 Burpees 200m Run "Tabata Fight Gone Bad" Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall Balls 20 pound ball, 10 ft target. (Reps) Sumo Deadlift High Pull 75 pounds (Reps) Box Jumps 20" box (Reps) Push Press 75 pounds (Reps) Row (Calories) There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. Recovery 3 Rounds 20 Goblet Squats 20 Kettlebell Swings Warm Up:
3 Rounds 5 Back Extensions 20 Toy Soldier Death by Atlas Stone Clean Do one Atlast Stone Clean on the first minute Two on the second minute. Three on the third minute. Continue until you cannot get all of the given reps done in the given minute. Recovery 2 Rounds Run 400 Meters Row 500 Meters then: 2x 1:00 Plank Hold Warm Up:
2 Rounds40Double Unders 30s Plank 3 Rounds 50 Hammer Swings 30 Hollow Rock 10 Agility Ladder Snake hop lateral Recovery 2 Rounds 30 Air Squats 20 Push Ups 10 Deadlifts U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
"Helton" Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Recovery 2 Rounds 10 Burpee Box Jumps 20 Sit 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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