12/9
"DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang Power Clean, 9 reps 155 pound Push Jerk, 6 reps Men: 7:45 Brandon H. Women: 14:21 Stacie G 12/10 Total Reduction 75 Overhead Squat @ 55% Beginning with and every minute on the minute 5x 2 count Land Mines Twist @ 25% Snatch 12/11 4 Rounds 20 GHD Hamstring Curl 15 Front Squat @ 55% 20 GHD Sit-up 12/12 Abram 3 Rounds 2 min Dead Hang 1 min L-Sit 800M Run Men: 23:51 Mack Women: 28:56 Marriah 12/13 Amateur Fight Gone Bad 5 Rounds 1 Minute Max Kettlebell Swing @ 25% C&J 1 Minute Max Snatch High Pull @ 55% 1 Minute Max Russian Twist @ Same KB 1 Minute Rest 12/14 Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters 12/15 1 Rep Max 3 min max 100ft Prowler Push compare to 11/10/17 & 5/29/18
0 Comments
Alpine 6 Rounds 45 seconds Hollow Rock 45 seconds Bar Facing Burpee Recovery: 21-15-9 Squat Jumps GHD Raise Thanks to everyone who has donated so far. Since so many people are asking, the end of this year's drive will be on the 20th of this month. -C- Newbie Shuffle 10 min AMRAP 10 calories Row 10 Box Jumps 18” / 20” 10 Wall Balls 16# / 20# Men's: 8+5 Steve Blood Women's: 7 Tara M. Compare to 11/7/17 Recovery: Run 1 Mile Hey Guys,
Here are some quick holiday reminders. This Saturday Dec 8th at 6pm Annie's party is on. Guys are invited to have hookah and hooch in the basement for the second year. The gift exchange is on for the ladies. Bring or make a Christmas ornament with a price point of $20 or less. Adults only. The following weekend Dec 15th we will have the gym Christmas Party at the Hull House. There will be a co-ed partners foosball or Darts tournament with prizes. Food will be potluck. Show up whenever suits you. For the professionals that can function the day after New Year's Eve we will also be having the annual Whiskey tasting and Chili feed while watching the Winter Classic. This next year it is Blackhawks versus Bruins at Notre Dame Stadium. The game usually starts around noon eastern time. 21 - 15 - 9
Dumbbell Split Jerk @ 20% max Jerk in each hand Ring Rows w/ plate on chest Recovery: 3 Rounds 15 Kettle Bell Swings 15 Wall Balls Increased air travel may decrease the chances of a global pandemic 20 Minute AMRAP
3 Rope Climb 6 Man Makers @ 20% clean and Jerk each hand 1 Minute Plank Recovery: 20-2 Back Extensions 1-10 Shoulder Press A dark matter hurricane is crashing into Earth Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. Dork 6 rounds for time of: 60 Double Unders 30 Kettlebell Swing 15 Burpees Men: 1.5-pood kettlebell (55#) Women: 1-pood kettlebell (35#) Men's: Uncontested Women's: Uncontested Scaling Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes. Intermediate Option 4 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell Beginner Option 4 rounds for time of: 60 single-unders 20 kettlebell swings 10 burpees Men: 16-kg kettelbell Women: 12-kg kettlebell Recovery: 800 Meter Run 25 Box Jumps 400 Meter Run 15 Box Jumps Total Reduction 150 Lunge steps at 33% Max Back Squat Begin with and continue every minute on the minute with 3 Snatch at 60% Recovery: 40-10 Air Squats Push 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 |