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


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Alternative Athletics: Clean Ladder

11/30/2019

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Clean Ladder
Start at 50% max Clean
every minute go up 10#
(if your max is over 200 go up 20# total)
(if your max is under 100 go up 5# total)
Continue until you cannot get the given rep in the given minute

​Recovery:
Run 800 Meters
21-15-9
Floor Wipers
Box Steps
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CrossFit Hero: Weston

11/29/2019

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U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.
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"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer Walks, 45 pound dumbbells
45 pound dumbbell Waiter Walks, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

35:45M - Kevin
40:07W - Nicole R


Compare to 4/8/2018

Recovery:
Bike 10 Minutes
10-1
Burpees
Sit Ups

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Happy Thanksgiving

11/28/2019

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Burn the Bird
​9 am to Noon


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Wellness Wednesday

11/27/2019

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How do you take your coffee? Milk?  Or milk substitute?  Does it matter?  Yes!  Read about the benefits of the real stuff in this article.
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Alternative Athletics: 20 Minutes

11/27/2019

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20 min AMRAP
6 Turkish Get-up @ 55%
10 Bench Press @ 55%
20 Plank Plate Slide

Recovery:
30-10

Air Squats
Push Ups
Sit Ups

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Alternative Athletics: Max Deadlift

11/26/2019

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Find Your 1 Rep Max
Deadlift

Compare to 5/14/19

Recovery:
2 Rounds
500 Meter Row
25 Sit Ups

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Recipe of the Week

11/25/2019

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Thanksgiving is this week and its time to enjoy some good food.  If you are need of a dish to bring, or if you just want to try something different , here is a quick and simple side dish to try.
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Alternative Athletics: Alpine

11/25/2019

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Alpine
6 Rounds
90 seconds Assault Bike or Row

3 minutes rest

Recovery:
10-1
GHD Sit Ups
GHD Raise

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Weekly Update 11/24 - 11/30

11/24/2019

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11/24
Andy
For time, wearing a 20-lb. vest:
25 Thruster, 115 lb.
50 Box Jumps, 24 in.
75 Deadlift, 115 lb.
1.5-mile Run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Mens: 36:33m Blood
Womens: uncontested

Compare to 11/14/17


11/25
Alpine
6 Rounds
90 seconds Assault Bike or Row
3 minutes rest

11/26
Find Your 1 Rep Max
Deadlift

Compare to 5/14/19


11/27
20 min AMRAP
6 Turkish Get-up @ 55%
10 Bench Press @ 55%
20 Plank Plate Slide

11/28
Burn the Bird
9am to noon


11/29
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer Walks, 45 pound dumbbells
45 pound dumbbell Waiter Walks, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Compare to 4/8/2018


11/30
Clean Ladder
Start at 50% max Clean
every minute go up 10#
(if your max is over 200 go up 20# total)
(if your max is under 100 go up 5# total)
Continue until you cannot get the given rep in the given minute
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CrossFit Hero: Andy

11/24/2019

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U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
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Andy
For time, wearing a 20-lb. vest:
25 Thruster, 115 lb.
50 Box Jumps, 24 in.
75 Deadlift, 115 lb.
1.5-mile Run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Mens: 36:33m Blood
Womens: uncontested
Compare to 11/14/17



Recovery:
2 Rounds
500 Meter Row
25 Russian Twist

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    808 4th Ave N
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