Atlas CrossFit

GOOD LUCK to our ATLAS TEAM at REGIONALS!

A: “The NATO Protester”
With a partner, 3 rounds for time of:

Looting / Fleeing from the man (aka 400m medball run)
40 temper tantrums (aka medball slams – 35/20)
20 barricades (aka jump OVER 30/24 inch box;

…

1 DAY LEFT!!!

Class will be divided between 3 stations. 15 minutes at each station – 5 to adjust weights (and recover) and 10 minute caps on each metcon. Order is not important. Record time or progress at each station.

A. 5 rounds…

This Weekend’s 2012 REGIONALS Details

Regionals weekend is finally upon us! Come spectate and cheer on your Atlas Team!!
Events will be held Friday, Saturday and Sunday of this weekend. You may find detailed information about each day’s schedule of events: Here

Tickets…

2 Days Left!

A. “Diane”
21-15-9
Deadlifts (225/185)
Handstand Pushups

B. Bulgarian Split Front Squats: 5-5-5

Reading List:

Bulgarian Split Squats – T-Nation
The Repeated Bout Effect – 70s Big
‘Whey’ing In: Are Protein Powders Paleo? – Robb Wolf

Partner WOD

Men:                                Women:
High Pockets 26:48         Kristin/Angela 29:46
Hunter/Mike 27:35         Whitney/Kristy 32:12
John/Doug K 28:13         R. Gosling Fan Club 33:12

Clean & Jerk W/Cindy WOD

Men:                        Women:
Brady H 23:08        Vance 41:26
Brian C 23:28          Jen W 42:41
Ryan D 26:34

3 Days Left!

Partner WOD:

2,000m row
200 double unders
100 alternating wall balls
200 walking lunges
2,000m row

Checkout:

Turkish Get Up (5×5 on weak side and 3×5 on strong side)

Reading List:

Gray Cook Teaches the Turkish Get

…

4 Days Until Regionals!

1-2-3-4-5-6-7-8-9-10 C&J Ladder:

1 Clean and Jerks (155/115)
A round of “Cindy” (5 pullups, 10 pushups, 15 air squats)
2 Clean and Jerks
A round of Cindy
3 Clean and Jerks
A round of Cindy… until you…

Happy Mother’s Day!

CrossFit Kids is CANCELLED today in order to Celebrate Mother’s Day!