Alternative Athletics
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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
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  • Event Videos
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Last week’s Locker WOD winner: Jacque!


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Alternative Athletics: Tabata

10/31/2021

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Warm Up
3 Rounds
7 Pushups
10 Russian Twist


WOD
​Tabata
20 seconds Bench Press @ 55%
10 seconds rest
20 seconds Horizontal Kettlebell Swing
10 seconds rest
20 seconds Shoulder Press
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.
Row 5K
​


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Weekly Update 10/31 - 11/6

10/31/2021

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10/31
Tabata
20 seconds Bench Press @ 55%
10 seconds rest
20 seconds Horizontal Kettlebell Swing
10 seconds rest
20 seconds Shoulder Press
10 seconds rest

11/1
21 - 15 - 9
Dumbbell Thruster
2x single arm Overhead Lunge

11/2
"301"
Continue switching exercises every minute until you have reached a combined calorie and rep total = 301.

1 minute Medicine Ball Squat
1 minute Burpees
1 minute Assault Bike Calories
1 minute Burpees
1 minute Wallball Situp
1 minute Burpees

compare to 8/11/19


11/3
Snatch Ladder
start at 50% max Snatch
go up 10# every minute until 75%
from 75% on go up 5# every minute 
until you don’t get the given weight done in the given minute.

Compare to 6/8/21

11/4
Open 11.4
AMRAP in 10 minutes
60 Bar Facing Burpee
30 Overhead Squat (120/90 lb)
10 Muscle Up


11/5
Death by
2 minute Assault Bike calories
1 in the first 2 minutes
2 in the second 2 minutes
3 in the third 2 minutes

11/6
Alpine
6 rounds
90 seconds cumulative L-Sit
3 minute rest
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Alternative Athletics: Tex

10/30/2021

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The Hawkeys and the Lorangs came, they saw, and they flipped a LOT of tires!
Warm Up
3 Rounds
10 cal Row
10 Air Squats
7 Pushups


WOD
“Tex”
20 Minute AMRAP
2 Tire Flips jump through Uncle P / Mama
4 Wall Balls 20 / 16#, 10 / 9 ft
3 & 6
4 & 8
Keep increasing by 1 tire flip and 2 Wall balls each round until time runs out


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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Alternative Athletics: Alpine

10/29/2021

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Warm Up
5 Rounds
30 / 30 ​Assault Bike

WOD
​Alpine
6 rounds
90 seconds single arm farmer carry 10ft = 1 pt
3 minute 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
​


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CrossFit Hero: Nick

10/28/2021

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U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
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Warm Up
Burgener warm up - clean + Front Squat+Shoulder Press

​
WOD
"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand Pushup on dumbbells

Men: 28:59 Steve B.
Women: Uncontested

Compare to 1/28/19

​
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 Air Squats
Row 1000 Meters
30 Leg Levers
​


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Alternative Athletics: Max Turkish Get up

10/27/2021

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Warm Up
Work your way up to 50% max ​Turkish Get-up

WOD
​Max Turkish Get-up 

then

2 min Max Air Squats

Compare to 4/14/21


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.
​
30-20-10
Air Squats
Sit Ups
Push Ups

​


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Last Week Locker WOD

10/26/2021

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Alternative Athletics: Descending

10/26/2021

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Warm Up
3 Rounds
10 Situps
5 Pullups


WOD
​Descending
20 - 2
Hollow Rock
5,5,4,4,3,3,2,2,1,1
Rope Climb

Active Recovery: 
2 Rounds
500 Meter Row
10 Wall Balls
One Minute Plank Hold

​


0 Comments

CrossFit WOD: Tabata This

10/25/2021

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Warm Up
3 Rounds
10 cal ​Assault Bike
10 cal 
Row

WOD
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Air Squats
Rest 1 minute
Tabata Pullups 
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Situps

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories".

Men’s: 69 Tate
Women’s: 61 Patty
Trainer: 64 

Compare to 1/20/20

​
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
10 Burpees


​


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Thanks for coming out . . . Halloween ‘21

10/24/2021

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First, for those not on Facebook, the new shirts and tank tops are in!

Moving on to the Halloween costumes, we had more group and partner costumes than ever before.
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Tiger King & tiger.
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80's Workout Crew.
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For those who can't read the shirt, it says “Peter Peter.”
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This one took me a second before I got the “Golden Eye” reference.
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Unintentional Goth Group: Steampunk Vampire, Woodland Moon Goddess, and Macabre Ringmaster.
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Cholo gangster and George Costanza from “Seinfeld.”
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The Tooth Fairy and a Flat Earther.
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The Tooth Fairy, Steampunk Vampire & Mathilda from “Leon the Professional”
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Daphne from “Scooby Doo,” Doc Brown from “Back To The Future,” Shaggy from “Scooby Doo” & LED or LiteBrite.
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Clint in a cage & … Clint.
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Clint in a cage, a girl possessed by a doll, Macabre Ringmaster & a zombie cheerleader.
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Elmer Fudd & Cholo.
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80's Workout, Mollymauk Tealeaf, Cholo, Tiger King & The Tooth Fairy.
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The Dude
There was mad foosball …
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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: alternative_athletics@hotmail.com

    schedule:

    Monday-
    Open Gym 
    5:30am-7:00pm 
    Kettlebell Class
    6pm


    Tuesday -
    Open Gym 
    5:30am-7:00pm 


    ​Wednesday-
    Open Gym 

    5:30am-7:00pm 
    Barbell Club 
    4:30pm-6:00pm
    Kettlebell Class
    6pm


    Thursday-
    Open Gym 

    5:30am-7:00pm 

    Friday -
    Open Gym 
    5:30am-7:00pm​ 

    Saturday -
    Kettlebell Class
    8am

    Community Class
    10am


    Sunday-
    Open Gym
    3pm-5pm

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