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Monthly Archives: November 2009

WOD 11/30/09 “The Chief”

indian-chief

WU

Med ball and barbell technic work

WOD

Max rounds in 3 minutes of:
135/95  pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Rest Day 11/28/09

Meet and G

Meet & greet at  YOLO’s in Fort Lauderdale with Master RKC Kenneth Jay

WOD 11/27/09 “The Vomitnator”

My new toy "The Vomitnator"

My new toy  “The Vomitnator”

WU

Jump Rope 100 double unders or 250 singles

Crunches 4 sets x 15 reps

WOD

AMRAP for 30 minutes

Sled push 200 ft (weighted)

KB Snatch 15  R/L

Rope Climb

WOD 11/26/09 “Pilgrim Puke!”

turkey-trot

Happy Thanksgiving from CrossFit ATP !

WU

Turkey Walk with PVC  (200ft.)

Pilgrim Push up  (25 reps R/L)

WOD

Five rounds for time:

Turkey Run 400 meters (med ball)

Sweet Potato Swings (20 reps)

Pumpkin Pie KB push-press (20 reps)

Thanksgiving tire drag (100 ft)

Bake beans burpee (20 reps)


WOD 11/25/09 “Christine”

securedownload

CrossFit ATP's Christine

WU

work on pullup /kipping

WOD

Five rounds for time:

500 Meter Row

12 Deadlifts B/W

21 Plyo Box Jumps

WOD 11/23/09 “Fortune Cookie”

sumo-wrestlers

WU

OHS with PVC

Five sets for 20 reps (this is to work on your form!)


WOD

Sumo Dead Lift High Pull (SDLHP)  15 reps

D-Ball  15 reps

KB Snatches  15 reps each arm

Tire Jumps  10 jumps total

Air Squats  15 reps

Renegade Rows  10 reps each arm

200 Meter Run

* As many rounds possible in 35 minutes!

WOD 11/21/09 “Monkey Business”

monkey 2

WU

One mile run (tested for time)

WOD

Four rounds for time:

10 Squat Cleans  135/95

KB Farmers Walk  24kg/16kg (200ft)

Log run Men/ Sandbag run women (200ft)

Monkey Bars each way

Sledge Hammer  R/L  from knees (15 reps)

WOD 11/20/09 “The Champion!”

This WOD is in honor of Nova Uniao fighter- New WEC Champion Jose Aldo

WOD is in honor of Nova Uniao fighter- New WEC Champion Jose Aldo

WU

Three rounds:

10 Mountain Climbers

10 V-Ups

WOD

PVC  Walking Lunges 100ft

21  Handstands

21  KTE

PVC  Walking Lunges 100ft

18  Handstands

18  KTE

PVC  Walking Lunges 100ft

15  Handstands

15  KTE

PVC  Walking Lunges 100ft

12  Handstands

12  KTE

PVC  Walking Lunges 100ft

9  Handstands

9  KTE

PVC  Walking Lunges 100ft

6  Handstands

6  KTE