Alternative Athletics
  • 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
  • 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
Picture
Last week’s Locker WOD winner: Jacque!


CrossFit Hero: Dragon

8/1/2017

4 Comments

 
Warm Up
250m Row
30 Good Mornings
15 Kettlebell Bottoms up press (each)
10cal Assault Bike
​
Picture
U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

"Dragon"
For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push Jerk
​

Recovery
20 each:
Sit Ups
Box Steps
​Rope Jump
​Shoulder Press (empty bar)
4 Comments
C link
8/1/2017 04:34:23 am

This is a long workout, there will be a couple 1/2 options

Reply
C link
8/1/2017 11:51:17 am

Previous records: trainer m 40:40, John 42:50, 45:11 annonymos woman 45:11

Reply
Hart
8/1/2017 05:37:13 pm

1:15:50w 145,85
51:22w 185 100 row
54:15w 185,105 row
50;40m 365,185
66:35m 365,200
35;00m 225 1 run + 500 row
1:14:40w 195,95
1:16:15w 120,65
1:17:57w 115,98
47:20m 315,135 1.5 runs
1:03:50 w 155, 85

Grace
6;29 m 185
7:05m 185

Option 1
30:00m 295,125

Annie
9:51w rx
7:53w 3x singles

Reply
Hart
8/1/2017 05:43:16 pm

Option 2
21:49m 285,185 row
32:37w 135,50
33:52m 315,165
49:53w w 175,95
29:37m 225,125
40:28m 25,145
37:50m 250,135

Yesterday
17:38m 125,55
14:21m 135,55
16:53w 40,18
17:37m 100,45

Option 2
25:00 m 280, 115

Reply



Leave a Reply.

    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-
    Open Gym 

    5:30AM -7:00 PM

    Thursday-
    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

    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017

    Categories

    All
    Heros
    Maxes
    Named
    PR'S