Warm Up:
5 Rounds 200 ft Run 20sec Plank 11/11 20 min AMRAP 15 Toes-to-Bar 3 Ladder Icky Shuffle 15 calories Assault Bike Recovery: 21-15-9 Kettle Bell Swings Wall Balls
1 Comment
Hey everyone,
This is our member Kathy Fuchs family! The Asylum is having a fundraiser to raise money for them during this tragedy! Let’s rally together and see what we can do to help! NOV18 John Fuchs Pledge Workout Sat 9:00 AM MST · The Asylum · Billings Causes Warm Up:
21-15-9 Lunge 12-9-6 GHD Sit-up 1 Rep Max Find your 3 minute 100’ Prowler Push Max Recovery: 5 Rounds 5 Deadlifts 10 Burpees 15 Situps Barbells for boob’s 2017 at Yellowstone CrossFit was a great event this year. They raised over $10,000 which we collectively raised $1000.00 of. They had 41 male/female team. Our teams were Janel and Brandon who took 8th, Holly and Blood who took 10th, Annie and Clint who took 14th and Kelia and little Sam who took 37th.
Thank you to everyone that donated and came down to cheer us on! Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen. 11/9 Wilmot Six rounds for time of: 50 Air Squats 25 Ring Dips Recovery: 21-15-9 Wall Ball Wall Ball Situps Warm Up
21-15-9 Band Face Pulls Pushups Just One Move 30 Muscle Up for Time sub 3 pull ups and 3 dips for each muscle up Recovery 3 Rounds 25 Double Unders 25 Goblet Squats 250 Meter Row 1 Minute Rest Warm Up
4 Rounds 20 Double Unders 10 Band shoulder Press (each) Newbie Shuffle 10 min AMRAP 10 calories Row 10 Box Jumps 18” / 20” 10 Wall Balls 16# / 20# Recovery 800 Meter Run 10 Turkish Get Ups (each side) Warm up
3 Rounds 8 Ring Rows 8 Goblet Squat Ascending 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Rope Pull 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 (total not each) Backward Lunge @ 55% BS Recovery 10 Rounds 10 Air Squats 10 Push Ups 10 Sit Ups Weekly Update
11/5 Tabata 8 rounds 20 seconds bench 10 seconds rest 20 seconds dumbbell / kettle bell snatch 10 seconds rest 20 seconds air dyne calories 10 seconds rest 11/6 Ascending 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Rope pulls 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 (total not each) Backward Lunge @ 55% BS 11/7 Newbie Shuffle 10 min AMRAP 10 calories row 10 box jump 18” / 20” 10 wall balls 16# / 20# 11/8 Just One Move 30 Muscle ups for Time sub 3 pull ups and 3 dips for each muscle up 11/9 Wilmot Six rounds for time of: 50 Squats 25 Ring dips 11/10 1 Rep Max Find your 3 minute 100’ Prowler Max 11/11 20 min AMRAP 15 toe to bar 3 icky shuffle 15 calories Assault Bike Warm up 15-12-9 Pushups Band Adducted External Rotation Tabata 8 rounds 20 seconds Bench Press 10 seconds rest 20 seconds Dumbbell Snatch 10 seconds rest 20 seconds Assault Bike 10 seconds rest Recovery 40-30-20-10 Box Jumps/Steps GHD Sit Ups |
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 |