CrossFit ATP » CrossFit WOD

WOD 09/08/10

atp — Wed, 08 Sep 2010 01:59:08 +0000

Six rounds of:

Jumrope-60 sec/10 sec

*work on your dubs!

WOD

Four rounds of:

Barbell ground to overhead-15 reps (F95/M135)

Ring rows-12 reps

Mountain climbers-10 reps

800 meter run

09/07/10 Skill/Strength

atp — Tue, 07 Sep 2010 11:32:10 +0000

Skill

Front Squat and Back Squat-mid line and depth position

Strength

Back Squat:1-2-3-4-5-6-7-8-9-10

F155/M225

WOD 09/06/10 “Roy”

atp — Mon, 06 Sep 2010 01:22:41 +0000

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Two rounds:

400 meters

2 rope climbs (modified 10 rope climbs)

WOD

“Roy”
5 rounds for time:
15 Deadlifts 225/155
20 Box jumps 24/20
25 Pull ups

WOD 09/04/10 “Partner Saturday”

atp — Sat, 04 Sep 2010 00:00:28 +0000

Joint mobility and calisthenics

WOD

Team WOD
30 Medball Cleans, partner holds plate overhead (F10/M25)

30 Air Squats, partner holds the goblet squat with KB

30 Butterfly Situps, partner holds a v-up (pike)

30 Wall Balls (20lbs/14lbs), partner female holds dead hang on bar, male holds chinup

30 T2B, partner holds the plank position

WOD 09/03/10

atp — Thu, 02 Sep 2010 21:49:10 +0000

Skill work-Muscle ups (10 min)

WOD

For time
30x SDLHP (M135/F85)
20x Burpees
Run 800m
20x Power Clean (M135/F85)
Run 1200m
20x Burpees
30x Pushup release

09/02/10 Skill/Strength

atp — Thu, 02 Sep 2010 02:21:20 +0000

Skill

Snatch-work on pull and progression to OHS catch

Strength

Snatch-find 1Rm,then 10 sets (from ground full snatch)

WOD 09/01/10

atp — Wed, 01 Sep 2010 03:29:26 +0000

Jumprope

Five rounds-60 sec work-10 sec rest

WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

08/31/10 Skill/Strength

atp — Tue, 31 Aug 2010 03:38:07 +0000

Skill

Deadlift-progression of the pull, to lock-out position

Strength

Deadlift-10 sets of 5 reps (F185/M275)

WOD 08/30/10

atp — Mon, 30 Aug 2010 00:49:25 +0000

Three rounds of:

HSPU-8 reps

Vsitups-15 reps

WOD

Five rounds for time of:
Run 400 m
30 Ring Push-ups
15 Front Squats (135/95)

WOD 08/28/10 “Tabata”

atp — Sat, 28 Aug 2010 01:12:21 +0000

Old School Functional Training!

WU
Joint mobility exercises
WOD
“Tabata”
10 rounds 20 sec work/10 sec rest
KB triple crush
KTE
Slamball
Box jumps
Wallball