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Monthly Archives: January 2010

WOD 01/30/10 ” Hope For Haiti”

Thanks to everyone who came and donated to the relief! Had a great turn out, even had  four “newbies” join us in the WOD and a new CrossFit ATP member registered today. Overall Christine and I are very happy how everything turned out for this great cause!!


Parking lot:

Various warm up and joint mobility exercises


Five Rounds of:

30 Air Squats

30 Pullups

30 Pushups

30 Mountain Climbers

OH Plate Lunge for 200ft.   M45/F25

400 Meter Run

WOD 01/29/10


Five minutes AMRAP of:

5  Jumping  Jacks

5  Mountain Climbers

5  Pushups


25 SDLHP   M135/F95

25 Burpees

25 Pullups

400 Meter Run

25 Pistols R/L

25 Deck Squats

25 SDLHP   M135/F95

400 Meter Run

WOD 01/27/10 Bully AKA “Rosco”

This is “Rosco” after the WOD!


Three rounds of:

10 Pullups

20 Jumpimg Jacks

30 Butterfly Situps


Push-press M95lb/W65lb

KTE-10 reps

400 meter run

*Once you lower the bar from the rack position you must  do the KTE’s and the 400 meter run before attempting more reps. Your score is the total amount of push-presses performed in 30 minutes!

WOD 01/25/10

This is actually a grape!

WU: “Lucky 7”

For 7 Minutes AMRAP

7 Air Squats

7 Pushup


As many rounds as possible in 30 minutes of:

10 Box Jumps

10 Overhead Squats (95/65)-full/ROM

10 Burpees(full)

10 Wall Ball shots-full/ROM


CrossFit ATP will be hosting a charity WORKOUT OF THE DAY for the people of Haiti.

Please donate non perishable items, first aid supplies and clothing.

With your donation, you will be able to enjoy our facility and classes for the day. All ages and levels of fitness are welcome to participate.

Thank you for supporting our brothers & sisters who desperately need our help.

Location: CrossFit ATP

714 South Federal Hwy. Dania Beach, FL 33004

Date: Saturday, January 30th

Time: 8:00am- 4:00pm CrossFit WOD: 9:00am

Phone: (954) 342-9605

WOD 01/23/10


T/T  One mile run



Hang Clean- M115lb/W65lb


D-ball Slams-M30lb/W25lb

KB Snatch- M16kg/W12kg

“Vomitnator” -Males/ Tire Sled -Women done each set!

WOD 01/22/10 “Rachel”


Josh, showing what we use a lat pulldown machine for!


400 meter run

20 Burpees

WOD: “Rachel”

Three rounds for time:

400 meter run

30 KB Swings

(If you do not how to swing properly, you  must do a goblet squat)

30 Squat Jumps or Air Squats

30 Pushups

WOD 01/20/10 “Misery”



Four rounds of:

5 Burpees

5 Pullups

5 Clapping Pushups



10 rounds

Thruster-6 reps  M95/W65

Tire Jumps-8 reps

Kb Press-10 reps R/L (M16kg/W18lb-12kg)

Log /Sandbag run-100ft

WOD 01/18/10

kb swing


400 Meter run

20 Hindu Pushups



Five rounds of:

KB Swing or Goblet Squat-20


Renegade Rows-20

OH walking lunges 200ft.

Sprints 200ft.

Level l Kettlebell Workshop 01/16/10

Three clients are missing in the photo that arrived late. Mary ,Carlos and Juan G.

Three clients are missing in the photo that arrived late. Mary ,Carlos and Juan G.

ATP would like to thank everyone for participating in our Level-1 Kettlebell Workshop.

It was great working with all of you and thanks for giving 100% effort!!!