Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. Warm Up
3 Rounds Row 10 cal 10 Air Squats 7 Pushups WOD "Bulger" Ten rounds for time of: Run 150 meters 7 Chest-to-Bar Pullups 135 / 95 pound Front Squat, 7 reps 7 Handstand Pushup Women's: 27:40 Steph K. Men's: 24:07 - Nick P. Compare to 4/21/20 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. 10 Minutes 30/30 Airdyne
0 Comments
Warm Up
3 Rounds 10 Cal Row 7 Situps WOD Death by 2x Tuck Ups 2 reps on the first minute 4 reps on the second minute 6 reps on the third minute continue increasing by 2 reps per minute until you cannot get the given reps done in the given minute 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. 400 Meter Run 2 Rounds 15 Kettle Bell Swings 20 Sit Ups 10/17
Death by 2x Tuck Ups 2 reps on the first minute 4 reps on the second minute 6 reps on the third minute continue increasing by 2 reps per minute until you cannot get the given reps done in the given minute 10/18 "Bulger" Ten rounds for time of: Run 150 meters 7 Chest-to-Bar Pullups 135 / 95 pound Front Squat, 7 reps 7 Handstand Pushup Women's: 27:40 Steph K. Men's: 24:07 - Nick P. Compare to 4/21/20 10/19 Tabata 8 rounds 20 seconds Ring Dips 10 second rest 20 seconds Ski Jumper 10 second rest 20 seconds Pushups 10 second rest 10/20 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 10/21 Amateur FGB 5 Rounds 1 minute Row calories 1 minute Ladder Carioca 1 minute Floor Wiper 1 minute rest 10/22 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. 10/23 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 Warm Up Work your way up to the first working weight with 3 set 5x @ 25% OHS, 3x @ 35% OHS, 2x @ 45% OHS WOD 2 Minute Ladder Wave Front Squat Start with 50% Overhead Squat (because this is basically a triple) Every 2 minutes on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute 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 1000 Meters 15 Russian Twist 15 Goblet Squat Ryne has been busting his ass, working towards his first ring muscle up and last night he did it! This month he also benched pressed his first front squat max! Solid efforts paying off. If you guys catch people hitting PR's forward them to the cell phone number on this site and I will get them up on the website. Warm Up
3 Rounds 3 Pullups 5 Pushups 10 cal Assault Bike WOD Cindy XXX 20 Minute Time Cap 10 Pullups 20 Pushups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 Pull-Ups 40 Push-Ups 60 Air Squats 25 Pull-Ups 50 Push-Ups 75 Air Squats 30 Pull-Ups 60 Push-Ups 90 Air Squats Men’s: Dan P 19:15 Women’s: Steph K 444 reps Compare to 1/15/20 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. Row 5K Warm Up 3 Rounds 10 cal Row 10 Hip Extensions WOD Alpine 6 Rounds 45 seconds Hang Power Clean @ 55% 45 seconds Kettlebell Swing @ 33% snatch 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. 4 Rounds 5 Burpees 10 GHD Sit Ups Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. Warm Up
3 Rounds Row 10 Cal 10 Air Squats 5 Shoulder Press WOD Wood 5 Rounds for time of: Run 400 meters 10 Burpee Box Jump, 24 / 20“ box 95 / 65 pound Sumo Deadlift High Pull, 10 reps 95 / 65 pound Thruster, 10 reps Rest 1 minute Men’s: 22:33 Blood Women’s: 23:19 Tara G. Compare to 3/27/21 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. Bike 10 Minutes Row 1000 Meters Run 400 Meters Warm Up
3 Rounds 10 Air Squats 10 Situps WOD Descending 10 - 1 Pistol 20 - 2 Evil Wheel 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 30 Calorie Bike 30 Sit Ups Hey everyone,
Quick reminder that instead of a Christmas party, this year we are doing a gym Halloween Party the week before Halloween on Oct 23rd. The party will be at the Haunted Hull House (address on the WOD board.) Costumes are encouraged, but by no means required. Kids are welcome. There will be drinks for both those on and off the wagon. Doors open at 6 pm. -C- |
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
Categories |