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

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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