Warm Up 3 rounds 10 Box Jumps 10 Hip Extensions WOD 42 - 30 - 18 Jumping Lunge GHD Raise 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 1 Sit Ups
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10/24
42 - 30 - 18 Jumping Lunge GHD Raise 10/25 "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 10/26 Descending 20 - 2 Hollow Rock 5,5,4,4,3,3,2,2,1,1 Rope Climb 10/27 Max Turkish Get-up then 2 min Max Air Squats Compare to 4/14/21 10/28 "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 10/29 Alpine 6 rounds 90 seconds single arm farmer carry 10ft = 1 pt 3 minute rest 10/30 “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 Scores uncontested Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. Warm Up
Burgener warm up - clean + Front Squat work your way up to squat clean working weight in 3 sets 3 Rounds 10 Cal Row 7 Shoulder Press WOD The Lyon 5 rounds, each for time of: 165 / 125-lb. Squat Clean, 7 reps 165 / 125-lb. Push Jerk, 7 reps 7 Burpee Pull up (chest to bar) Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Men’s: 9:58 Steve B Women’s: 11:21 Janel Compare to 2/22/20 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. 2 Rounds 15 GHD Sit Ups 1000 Meter Row First off congratulations to Daniel Hawkey on his first ring Muscle up! As you can see below he does it in typical Dan H. style, powering straight through. Warm Up
3 Rounds 300M Row 5 Pullups WOD Death by 2 minute Rope Pull @ 25% Shoulder Press 1 rep in the first 2 minutes 2 reps in the second 2 minute 3 reps in the third 2 minutes continue adding 1 rep every 2 minutes until you cannot get the given reps done in the given two minutes. 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 Warm Up 3 Rounds Assault Bike 10 cal 10 Situps WOD Amateur FGB 5 Rounds 1 minute Row calories 1 minute Ladder Carioca 1 minute Floor Wiper 1 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. 30 Minute Airdyne Warm Up
3 Rounds 10 Pushups 10 Situps 10 Box Jumps WOD Barbara Ann: 5 rounds, each for time, of: 20 Handstand Pushup 30 Deadlift (95/135 lb.) 40 Situps 50 Double Unders Rest precisely 3 minutes between rounds. Scores Uncontested Male Trainer 58:24 Compare to 2/27/21 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 Ring Rows 20 Weighted Sit Ups Warm Up 3 Rounds 10 Pushups 10 Box Jumps WOD Tabata 8 rounds 20 seconds Ring Dips 10 second rest 20 seconds Ski Jumper 10 second rest 20 seconds Pushups 10 second 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. 800 Meter Run 2 Rounds 15 Shouder Press 5 Burpees Hey everyone, Last reminder that this Saturday we will be hosting the annual Halloween Party at Clint's House, 6 PM. Address is on the board, or text Clint. Costumes are encouraged, but not required. There will be a whiskey / wine / beer station for those who believe it will stave off the VID. Beverages for those on the wagon as well. Several people have asked about bringing food. We are going to do a Qdoba party pack, but feel free to bring something to share. I know there are some member favorites out there. Stuffed mushrooms, deviled eggs, Anthony desserts, bacon wrapped dates to name a few. Annie's Christmas party will be on Friday Dec 10th. If you want to take part in the gift exchange this year the theme is pampering. Buy something for yourself and a second one for the exchange. Feels good to |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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