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


Alternative Athletics: Wave Front Squat Ladder

12/31/2021

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Warm Up
​5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

Start light and get a feel for the wave squat

WOD
2 Minute Ladder
Wave Front Squat
(all the way down, up 1/4, all the way down, up 1/2, all the way down, all the way up)
​
Start with 33% Front 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.
​

10 Minutes
10 Wall Balls
10 Burpees

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Change of Plans

12/30/2021

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We will be open normal hours:

10am - noon on Saturday (New Year's Day).
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Alternative Athletics: 3 Steps Down

12/30/2021

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 Warm Up
3 Rounds
7 ​shoulder press front and back
​
300M Row


WOD
21 - 15 - 9
Shoulder Press @ 55%
GHD Raise
​

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.
​

30-20-10
Air Squats
V Ups
Bench Press



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CrossFit WOD: Grettel

12/29/2021

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Warm Up
Burgener warm up - clean + Jerk
​

WOD
Grettel - contested
10 rounds
3 Clean and Jerk 135 / 95
3 Bar Over Burpees

Scores uncontested


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.
​
30 Air Squats
1000 Meter Row
30 Leg Levers

​


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Some Updates

12/28/2021

1 Comment

 
Jan. 3rd - New programming with both daily WODs and more lengthy competition-style training.

Jan. 28th - Tag Team Championship Fight Gone Bad: Bring a partner who has not been to our gym in the past 6 months to share the pain … or do the workout by yourself.

​Feb. 24th - CrossFit Open online individual competition begins.

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Alternative Athletics: Alpine

12/28/2021

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Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
​
WOD
​Alpine
6 Rounds
45 seconds toe to bar
​45 seconds ski jumpers
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.
​
Row 5K
​


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CrossFit Hero: Ned

12/27/2021

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Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
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Warm Up
3 Rounds
10 cal ​Assault Bike
10 ​Air Squats

WOD
Ned
7 rounds for time of:
11 body-weight Back Squat
1,000-meter Row

Compare to 2/22/18

Men’s 37:09 Steve blood
Women’s 44:25 Tara G


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
10 Kettle Bell Swings
10 Box Steps
​
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Alternative Athletics: Amateur FGB

12/26/2021

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Warm Up
3 rounds
10 ​Pushups
300M Row

WOD
Amateur Fight Gone Bad
5 rounds
1 minute Ring Dips
1 minute Kettlebell Snatch
1 minute Hollow Rock
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
6 Turkish Get Ups (each hand)

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Weekly update 12/26 - 1/1

12/26/2021

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12/26
Amateur Fight Gone Bad
5 rounds
1 minute Ring Dips
1 minute Kettlebell Snatch
1 minute Hollow Rock
1 minute Rest

12/27
Ned
7 rounds for time of:
11 body-weight Back Squat
1,000-meter Row

Compare to 2/22/18

Men’s 37:09 Steve blood
Women’s 44:25 Tara G


12/28 
Alpine
6 Rounds
45 seconds toe to bar
​45 seconds ski jumpers
3 minute rest

12/29 
Grettel - contested
10 rounds
3 Clean and Jerk 135 / 95
3 Bar Over Burpees

Scores uncontested


12/30
21 - 15 - 9
Shoulder Press @ 55%
GHD Raise

12/31 
2 Minute Ladder
Wave Front Squat
(all the way down, up 1/4, all the way down, up 1/2, all the way down, all the way up)
Start with 33% Front 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

1/1 
"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Compare to 1/28/18

Men’s 18:42 Tate
Women’s uncontested
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Merry Christmas - Rest Day

12/25/2021

0 Comments

 
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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: alternative_athletics@hotmail.com

    schedule:

    Monday-
    Open Gym 
    5:30AM -7:00PM

    Tuesday -
    Open Gym 
    5:30AM -7:00 PM


    ​Wednesday-
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    Open Gym 

    5:30 AM-7:00 PM

    Friday -
    Open Gym 
    5:30AM -7:00 PM

    Saturday -
    Open Gym 
    10:00 AM - Noon

    Sunday-
    Open Gym
    3 PM-5 PM

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