CrossFit ATP

CrossFit WOD

WOD 03/10/10

Anat getting eating by the tire!   WU Joint Mobility stretching Jump rope-one minute x 3 rounds WOD Four rounds of: 800 meters Cleans-5 reps   M135lbs/F95lbs Muscle ups-5 reps or 10 reps modified KTE-10 reps  Read More →

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WOD 03/08/10 “Annie are you ok?”

Our “BOX” is getting bigger, by the end of the month CrossFit ATP will be rocking! WU Three rounds-10 reps Jumping Jacks Butterfly situps WOD Three  rounds, 21-15-9x reps Run 400 meters Kettlebell-SDLHP   M24kg/F12-16kg Medicine ball clean  M20/F14 Thruster  M75/F45 Wall-ball  M20/F14 Burpees  Read More →

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WOD 03/06/10 “The Indian”

Florida State Sectional: March 13-14 7231 Haverhill Road North West Palm Beach, FL 33407 Florida Regional Seeds: 15 men, 15 women -WU Sprints 40 yards- 10 x -WOD Max rounds of three minutes of: V-sit ups-6 reps Clapping  pushups-9 reps Jump squats-12 reps *After each cycle 400 meter group run! *Total of five cycles *Each round will be tracked for... [Read more of this review]

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WOD 03/05/10 “Bradley” aka Chainsaw

This WOD is named after our new CrossFit ATP member Bradley! WU Three rounds Air Squats -10 reps Jump rope-100 singles or 50 double unders WOD -8 rounds -Hands cannot leave bar for duration of WOD -8x Deadlift  M95/F65 -8x Hang power clean -8x Thruster -8x Push-ups (on bar) *Penalty for hands leaving bar-8 burpees  Read More →

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03/03/10 “Eva”

WU -Skill work for Kipping pullup WOD Five rounds of: -800 meter run -KB Swing-30 reps  M24kg/F20kg -Pullups-30 reps  Read More →

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WOD 03/01/10

WU -Walkout pushups 3 x 10 reps -Snatch Balance WOD -AMRAP in 20 minutes -Barbell Hang Snatch-10 reps  M95/F65 -Burpees-10 -Stairs-10  Read More →

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