Last week’s Locker WOD winner: Jacque!
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 Warm Up 3 Rounds Row 10 cal 15 Situps WOD 40 - 30 - 20 Row calories Hollow Rock Plank Plate Slide 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
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 For 12 years, we have wanted more parking, and off-street parking. It has finally happened! Katie and Dan of Billings Overhead Door picked up the lot behind us, and we have access to 14 parking spots. With winter looming, the timing couldn't be better. No more getting stuck on 4th Avenue!
Now, for the bad news: It turns out parking lots aren't free. In a dozen years of business, we have only raised rates once, but to pay for the sublease of the parking lot, we are raising all memberships by $5. This will take effect on Dec 1st. The Alternative Athletics business model has always been to keep memberships and overhead as low as possible. If we can keep rate changes to every 6 years or even longer, I feel we can do a greater good in the world. I don't foresee anymore increases . . . until we put in the outdoor pool . . . For those with access already: The back door should be keyed to your current key within the next couple days. -C-  Warm Up 3 Rounds Row 300 M 10 banded Overhead Squat WOD Air Force EMOM 4 Burpee (including start) 20 Thruster 95 / 65# 20 Sumo Deadlift High Pull 95 / 65# 20 Push Jerk 95 / 65# 20 Overhead Squat 95 / 65# 20 Front Squat 95 / 65# Men’s: 5:58 Dan Women’s: 6:39 Jacque Compare to 1/18/21 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. Row 5K   Warm Up 5 min Assault Bike WOD Ladder - 2 minute 20 ft Prowler Bear Crawl shuttle 1 length increasing weight every 2 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 30 Calorie Bike 30 Sit Ups 11/28
Ladder - 2 minute 20 ft Prowler Bear Crawl shuttle 1 length increasing weight every 2 minutes 11/29 Air Force EMOM 4 Burpee (including start) 20 Thruster 95 / 65# 20 Sumo Deadlift High Pull 95 / 65# 20 Push Jerk 95 / 65# 20 Overhead Squat 95 / 65# 20 Front Squat 95 / 65# Men’s: 5:58 Dan Women’s: 6:39 Jacque Compare to 1/18/21 11/30 60 - 40 - 20 Row calories Hollow Rock Plank Plate Slide 12/1 Alpine 6 Rounds 90 seconds Tire Flips jump through 3 minute rest 12/2 Gunny For time: 1-mile weighted Run 50 Pushups 50 Situps 1-mile weighted Run 50 Pushups 50 Situps 1-mile weighted Run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Men’s: 42:25 Mack K Women’s: 39:58 Trisha H Compare to 8/6/18 12/3 20 Min AMRAP 20 Bare Bar jump squat 15 cal Assault Bike 20 Russian Twist @ 25% Snatch 12/4 The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest Men's 739 - Brandon H Women's 570 Cheryl H Compare to 4/8/21  U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.  Warm Up 3 Rounds 5 Pullups 10 bare bar Thruster WOD "Strange" Eight rounds for time of: 600 meter Run 1.5 pood Weighted pull-up, 11 reps 11 Walking lunge steps, carrying 1.5 pood kettlebells 1.5 pood Kettlebell thruster, 11 reps Men’s 62:29 Brandon H Women’s 64:24 Janel W 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. 21-15-9 KettleBell Swings GHD Sit Ups  Warm Up 3 Rounds 20 Single-Unders 10 Pushups WOD Amateur FGB 5 Rounds 1 minute Ladder Icky Shuffle each square = 1 pt 1 minute Bear-crawl 10 ft = 1 pt 1 minute Double Unders 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. 2 Rounds 500 Meter Row 10 Turkish Get Ups    The gym will be open from 8 a.m. to noon with a traditional Kelia WOD and all the trimmings!
Or do an At-Home workout: Death by 2x Air Squats do two reps on the first minute 4 reps on the second minute continue increasing two reps every minute until you cannot get the given reps done in the given time.  Warm Up 1000M Row then 3 Rounds 10 shoulder press front and back 10 PVC Pass Through Work your way up to 50% by increasing sets of 3 reps Jerk WOD 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 5/12/21 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 50 Sit Ups 1000 Meter Row   Warm Up 3 Rounds Row 300M 15 Situps WOD 20 minute AMRAP 5 Skin the Cat 10 Deadlift @ 55% 20 Wood Chopper (10 each side) 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 Box Steps 10 Burpees 10 Sit Ups |