Alpine
6 Rounds 45 Seconds Pistol 45 Seconds Hollow Rock 3 Minute Rest Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings
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10/6
10 - 1 Turkish Get-up @ 55% 3 - 30 Calories Rowed 10/7 Alpine 6 Rounds 45 Seconds Pistol 45 seconds Hollow Rock 3 Minute Rest 10/8 30 / 30 15 Rounds Assault Bike Calories Totaled 10/9 Amateur Fight Gone Bad 5 Rounds 1 Minute Hang Power Snatch @ 55% 1 Minute 10 ft shuttle Bear-crawl 1 Minute Deadlift same bar 1 Minute Rest 10/10 Pat Wearing a 20-lb. vest, 6 rounds for time: 25 Pullups 50-ft. Front Rack Lunge, 75 lb. 25 Pushups 50-ft. Front Rack Lunge, 75 lb. Compare to 7/17/17 Men's: 31:50m Brandon H. Women's: Uncontested 10/11 CrossFit Open 20.1 10/12 20 Min AMRAP 100’ Atlas Stone Carry 15 Atlas Stone Clean 30 sec cumulative L-Sit Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Congrats to everyone that made it through the plank challenge. We had eight people finish all 77 minutes. If your initial are on day 30 you aren’t done yet! We are doing a max plank hold for a tie breaker. You have until October 11th to get this done. No cheating!! You will need a trainer to watch you( or another trust worthy person). Good luck. 10/4 Tabata 8 Rounds 20 second max Plank Plate Slide 10 seconds Rest 20 second Kneeling Half Moon (same plate) 10 seconds Rest 20 second max Hammer Swings 10 seconds Rest Recovery: Bike 15 Minutes 10 GHD Sit Ups Push Ups Hey everyone,
Oct 31st falls on a Thursday this year. On the Saturday following Halloween (Nov 2nd) we are going to be hosting a costume party at the Hull house. Details will be forth coming, but we are going to do this instead of a Christmas party. (Annie is still hosting a Holiday Party on Dec 6th. and we will still be doing the New Year's Day "Winter Classic Whisky Tasting and Chili Feed) In homage to years gone by Halloween in the gym is going to have a 25 burpee penalty for not wearing a costume of some sort, creative or not! However, there is also going to be a reward for the best costume. 50 total additional burpees that you can hand out to whomever you want! However they have to be given out that day. You can give all of them to Steve or 25 to Kris and 25 to Brandon, however you want to hand them out. The burpees are to be done immediately upon being given out, even if it is in the middle of a workout and the clock is running. This is going to be a running position. First costume is best costume and gets 50 burpees to hand out. Next costume to be judged by a trainer to be better than the previous title holder also gets 50 burpees to hand out. We will keep pictures of costumes up on the website as we are able to. Can't wait to see what you all come up with! -C- "CrossFit Total"
Back Squat, 1 rep (of three “attempts”) Shoulder Press, 1 rep (of three “attempts”) Deadlift, 1 rep (of three “attempts”) Kevin T: 1187 = 455 (BS record), 225, 507 (DL record) Suzanne A: 723 = 287.2 (BS record),120, 316 compare to 12/31/18 Recovery: Run 400 Meters 21-15-9 Kettle Bell Swings Sit Ups The CrossFit Open 2020 Season is upon us!
The season has changed to have a fall "Open" which begins on the 10th of Oct. You can register - here. Make sure to put yourself on the Alternative Athletics team by marking us as your affiliate. There is a T-Shirt sign up on the WOD board. You have to be registered to get a t-shirt. CrossFit doesn't issue a shirt, so we make one up for the gym every year and see them at cost. Contact a trainer or Clint @ 406.839.8797 if you have any questions. There will be scaled, masters and Rx divisions. -C- Here are the PR's for September Not sure which oil is the best for cooking? Learn how to pick in this article.
1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% compare to 3/20/19 Recovery: 30-10 Air Squats Push Ups |
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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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