10 min AMRAP
15 Double KB Clean and Jerk @ 20% CJ in each hand 10 Overhead Squat @ 50% 5 Handstand Pushup Recovery: 40-10 Air Squats Sit Ups Why practice actually makes perfect.
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Sunday Oct 7th
10 min AMRAP 15 Double KB Clean and Jerk @ 20% CJ in each hand 10 Overhead Squat @ 50% 5 Handstand Pushup Monday Oct 8th Micah 60 Bench Press @ 75% body weight Every minute on the minute 15 Air Squats Tuesday Oct 9th Alpine 6 Rounds 45 seconds Ladder Icky Shuffle - forward one, backward two 45 seconds 10’ Farmer Walks @ 25% C&J in each hand 3 minute rest Wednesday Oct 10th "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 Thursday Oct 11th 20 Min AMRAP 1.2 KM Assault Bike Rest 30 seconds Sprint 200M Rest 30 seconds 25 Shoulder Press Rest 30 seconds Friday Oct 12th 10 - 1 GHD Hamstring Curl 1 - 10 Back Squat Saturday Oct 13th CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach Today starting at 8:30AM is the in house competition. The workout below is an at home WOD. Come down and cheer everyone on!
3 Rounds 20 Odd object Power Clean @ 35% (one object or two objects that add up to 35%) 40 Situps 60 Hammer Swings Recovery: 2 Rounds 400 Meter Farmer Walk 400 Meter Waiter Carry Two MIT students just solved Richard Feynman’s famed physics puzzle Hey guys,
Dano is under the weather and doesn't want to let his tickets go unfilled. If you are interested in seeing Godsmack and Shinedown tonight at the Metra get a hold of him at 406.697.0313 He picked the tickets up for $65, but will let them go for $40. Hey guys,
We have had some consolidations in the teams, so we are pairing down to 3 heats. We are going to roll dice to see which heat is going first, so everyone needs to be ready to go at 8:30am. No team will go first more than once. Heat #1 "Major and the Boy" - Steve / Janel "Dragging Anchor" - Brandon / Tricia "All Blacks" - Levi / Kelli "Irish Twins" - Jen / Steph "Chair Force" - Blake / ?? Heat #2 "Mighty Morphin Flower Arrangers" - Dan / Torie "Hammy Downs" - Sam / Kelia "G - Unit" - Luke / Tabbie "Namaste Bitches" - Henry / Sara Heat #3 "Civil War" - Peyton / Kelly "Hottie Hotkins and the Hulk" - Dano / Tanya "BTD not STD" - Brett / Suzanne "Volley Ballrzzz" - Lily / Holly In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433 "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Recovery: 10 Minute Bike then: 3 Rounds 10 Shoulder Press 10 Pullups 10 Push Ups OK Guys, first workout at 8:30!
(If you haven't paid yet, get $20 per person to Kelia) Heat 1: "Major and the Boy" Steve and Janel "Dragging Anchor" Brandon and Tricia "G Unit" Luke and Tabbie Heat 2: "Might Morphin Flower Arrangers" Dan and Torie "Hammy Downs" Sam and Kelia "All Blacks" Levi and Kelli Heat 3: "Civil War" Peyton and Kelly "Hottie Hotkins and the Hulk" Dan and Tanya "BTD not STD" Brett and Suzanne Heat 4: "Runners United" Lily and Holly "Irish Twins" Steph and Jen "Namaste Bitches" Henry and Sara Death by Pistols Alternating legs, Do one Pistol on the first minute Two Pistol on the second minute Three Pistol on the third minute continue until you cannot get the given reps done in the given minute Recovery: 500 Meter Row 10 Body Blasters Throwback Thursdays: Dive Rescue Fundraiser Competition Good Morning Montana Weightlifters!
Team Montana Weightlifting Club will be hosting the 2018 Gough-Karchut Weightlifting Classic on October 27, 2018. This will be our 6th annual weightlifting meet honoring Steve Gough and Mike Karchut for their contributions to the sport of weightlifting and the development of weightlifting in Montana. This year's event will include some awesome prizes (including $$) for the winners and some cool swag for everyone. This meet is for all levels of weightlifters from youth to masters, beginners to elite, first-timers to those with international weightlifting experience. If this is your first meet, we promise to make it fun, and if you are a high-level performer, we promise to make it competitive!! Meet will be capped at 75 competitors. More event information can be found here: https://www.facebook.com/events/228891367830878/ To register for this event, please follow this link: https://crossfitbelgrade.sites.zenplanner.com/event.cfm?eventId=2635DF61-64A4-4126-BA86-ECED115127B7 Please help us to spread the news of this event to anyone you know who might be interested in competing, has athletes interested in competing or may simply wish to watch some great Olympic lifting while catching up with Mike and Steve. Thanks, and we hope to see you in October! Terri Sipes & KD Winters "Lynne" Five rounds for max reps of: Body weight Bench Press Pull-ups Rest between sets Men: 223 – 195# Blood Women: Compare to 2/5/2018 Recovery: 30 Goblet Squats 50 Kettle Bell Swings |
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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