Congratulations to Megan! On Friday she got her first kipping pull-up!
She is an incredible athlete and great friend!
Keep up the hard work!

Strength:
Snatch
3-2-1-1-1
WOD:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Sorry for the change. Due to some inclement weather we are postponing the snatch WOD for later this week. For today, enjoy some Annie!

Pull Up Drills
WOD:
Team Work
———————–
Max Pull Ups
400m Run
Max Burpees
400m Run
Max Thrusters
400m Run
—————————
While one partner is running the other is doing PU, Burpees, or Thrusters.
Score = Seconds – Total Reps

The next On-Ramp will begin March 2nd. If you are interested in joining Crossfit ATM email jordan@crossfitatm.com!

The Paleo Challenge will end March 18th. Keep up the great work and turn in those food logs!

Deadlift
5×2
WOD:
“Diane”
21-15-9
Deadlift
HSPU

Be careful on the roads and watch for ice!
Max Snatch
3-2-1-1-1
WOD:
50 Swings
40 Double Unders
30 Wall Ball
20 Pull Ups
10 Snatches

Power Clean
5×3
WOD:
7 Rounds
———————
7 Power Cleans
7 Box Jumps
———————–

Press
5×1
WOD:
AMRAP 8 min
——————————–
9 DB Push Press
6 Back Extensions
3 Jumping Squats
———————————

Jeremy’s Dirty 30! Happy Birthday!
Everyone come on out and celebrate with a good ol’ fashioned WOD!
Chipper WOD (at Jeremy’s request):
30 Deadlifts
30 Pull Ups
30 Hammer Swing
30 Walking Lunges
30 Double Unders
30 Sit Ups
Every 3 min you will perform 3 Burpees.  Happy DAY!

Power Clean & Jerk
6×1
WOD:
Team Work Out!!
4 Rounds
———————–
200 m Row
Max KTE
———————–
Score = Seconds – Total KTE

Front Squat
5×5
WOD:
4 Rounds
1 min Push Up + Kick Ups
1 min Double Unders