Wednesday

If you think your pull ups are strong watch this!!!



ALSO THERE IS A SALE THIS WEEK ON ALL dotFIT PRODUCTS AT 50% OFF!!

SKILL DEVELOPMENT:
kipping Pull up,
Muscle up.



Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.


IF YOU CANNOT DO A WEIGHTED PULL UP OR A STRICT PULL UP FOR THAT MATTER YOU WILL DO THE FOLLOWING:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Tuesday

Come join the fun this Saturday for a team WOD

ATTENTION: ALL OF OUR dotFIT PRODUCTS THIS WEEK WILL BE SOLD AT 50% OFF!!!!

Do not forget about the 6 minute Cindy challenge, You have until the 1st of December to finish it.
6 minutes of AMRAP
5 pull ups
10 push ups
15 squats

WOD
With a 95/65lb barbell complete the following for time:
21-18-15-12-9-6 rep rounds of:
deadlift
hang power clean
front squat
push press or jerk

Post loads and times to comments.....

Monday

FRANK WE ARE OUT OF WATER AND CUPS!!!!

MAX EFFORT

Back Squat 3x3


WOD
AMRAP in 12 minutes
12 power snatches 65/45lb
12 push ups

(Sorry Kyle)

Post loads and times to comments

SATURDAY

9am TEAM WOD!!!!!!!

9am TEAM WOD!!!!!!!

9am TEAM WOD!!!!!!!

9am TEAM WOD!!!!!!!

Friday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES,On FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.



For time complete the following:
run 800m
30 115/85lb thrusters
30 Kettlebell swings 70/55lb
run 800m
30 wall balls 20/16lb
30 Sumo deadlift high pull 115/85lb
run 800m

Post times to comments....



........

Wednesday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSESFRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.

This week ATI Fitness center is having a SALE on all dotFIT products 50% off!


MAX EFFORT
Shoulder press 3x5


WOD
5 rounds for time
135/95lb squat clean 9 reps
9 reps knees to elbows

Post loads and times to comments............


......

Tuesday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES and FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.


This week ATI Fitness center is having a SALE on all dotFIT products 50% off!


MAX EFFORT

Deadlift 3x5


WOD
5 rounds for time of
5 deadlifts 250/185
10 burpees


Post loads and times to comments.

Monday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS
THURSDAY THERE WILL BE NO CLASSES
FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.


Group warm up


Max Effort
Back Squat 3x5



WOD
'Helen'
3 rounds for time of
run 400m
21 kettlebell swings 55/35lb
12 pull ups

Post loads and times to comments

Friday

WATCH THIS



Then go here 'Hi-Tec'

Then watch this:



MAX EFFORT

1 mile run


WOD
for time
50-30-20 Wall Balls 20/16
21-15-9 Sumo deadlift high pull 95/65

Post run times and WOD times to comments


........

Thursday

MAX EFFORT
Front Squat 1rm
-or-
If you missed a max effort this week now you can make it up.


WOD
2 rounds for time of
21 kettlebell swings
21 burpees
then
2 rounds
21 push press
21 lunges

Post loads and times to comments

Wednesday

This photo is from 217 miles above Earth shot from the international space station. It is a photo of North Africa, Alexandria, Cairo and the Nile river. You can obviously see the populated areas and see where the non populated areas are. Awesome photo...
post thoughts to comments.....


Skill Development
Power clean
Hang power clean
tall clean
squat clean

WOD
5 rounds for time of
400m run
95/65lb hang power clean 15 reps...


post times to comments...


......

Tuesday

MAX EFFORT
Shoulder press 1 rm 10 minute time limit

Deadlift 1rm 25 minute time limit.


WOD
'Diet Fran'
21-15-9 of
thrusters 65/45
pull ups

Post loads and times to comments....


.....

Monday

Girls VS. Guys Saturday team WOD

MAX EFFORT

Back Squat 1rm


WOD
'Cindy challenge'
As many rounds as possible in 6 minutes of
5 pull ups
10 push ups
15 squats

Or

Row 2k

Post loads and times/rounds to comments....


.....

SATURDAY

9AM TEAM WOD

9AM TEAM WOD

9AM TEAM WOD

9AM TEAM WOD

Friday

Warm up/buy in

passovers
overhead squats
reverse lunge rotate
worlds greatest stretch
5 burpees
20 double unders
10 kettlebell swings/snatch compilation (per arm)

50 V-ups (while sitting on the floor make your body into a V by touching hands to toes)

WOD
for time
Row 500m
50 deadlifts 135/95
50 double unders
50 box jumps
Run 800m

Post time to comments....

Thursday

Skill development
Running mechanics



WOD
4 rounds of
400m run
30 squats
20 lunges

Wednesday

Skill development
Basic gymnastics


WOD
Max rounds and reps in 10 minutes of:
4 burpees
2 pood Kettlebell swing, 8 reps
12 situps

Post rounds to comments

Tuesday

Max Effort
Shoulder press 3x5

WOD
5 rounds for time of:
9 Dumbbell hang cleans 45/25
9 dumbbell Split jerks 45/25

Post loads and times to comments

Monday

Jeremy and Junaid during a team WOD.

MAX EFFORT
Back Squat 3x5 (light week)


WOD
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Post loads and times to comments

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Friday

Max Effort
Turkish get up 1 rep max per arm.

WOD
3 rounds of the following:
21 Knees to elbows
21 Kettlebell swing
21 double unders
21 squats

Thursday

See more funny videos and funny pictures at CollegeHumor.

The human machine is an amazing creation. We are all capable of much more than we believe. Thank you God.

Max Effort
Deadlift 5,3,1


WOD
For time compete the following:
'Jackie'
1000m row
50 thrusters 45lb bar
30 pull ups

Post loads and times to comments....

Wednesday

Mike injured his shoulder while lifting his child and child carrier out of the car. Since then he has been doing therapy at ATI physical therapy, and has continued to do the WOD's while only using one arm. CrossFit can be scaled and modified for anyone.

Max Effort
Max height box jump


WOD
4 rounds for time of
400m run
21 box jumps 24/18
21 push ups

Tuesday

I bet people walk by and ask: 'What do they do in there?'
Post a better 'picture quote' to comments....

The Next Challenge will be
AMRAP in 6 minutes of:
"Cindy"
5 pull ups
10 push ups
15 squats

Max Effort
Shoulder press 5,3,1


WOD For time:
10,9,8,7,6,5,4,3,2,1
Sumo deadlift high pull 95/65lb
Pull up

Post loads and time to comments