NEW RUGBY SITE!!!

Team -

here is the link to the new rugby site.

www.crossfitatm.com/rugby

Please start to use this site for the WOD's. I will keep this up until the fall! Thursday's WOD will be posted at the new site!

Thanks,
CrossFit ATM

TABATA RUN!

Meet Dr. Takechiho Tabata

Remember TABATA?
Lets go running....
20 sec. of work with 10 sec of rest

Sprint as hard as you can for 20 seconds

Stop for 10 seconds

Repeat 7 more times for a total of 8 sets.

So what you have is a total of 4 minutes workout time.

We are going to do a total of 16 sets of TABATA RUN.

Do 8 sets, then rest for 4 min. --- do another 8 sets!

Post distance to comments: (shoot for 900m in one Tabata set of 8)

Double Unders!... ?

WOD:
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100 Double Unders (sub 4 single jumps for 1 double under)
200 meter Lunges
100 Double Unders
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Post Time to comments

Monday WOD:

30-20-10
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DeadLift (185lbs)
DumbBell Swings ( 35lbs)
Pull Ups
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Post time to comments


Dumb Bell Swing

Rest Day + Stretching

Stretch and eat well today!

Take a look at this site:

www.robbwolf.com

Robb is a great resource to use! Jordan and I were certified last February by Robb in Nutrition. If you get a chance add it to your "blog reads" It also has some great recipes!

Peace,
CrossFit aTm

Saturday is a good day!

Ok... I know your tired, but today is your last day on this cycle! Keep up the good work men! It will pay off...Trust us!

WOD:
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150 Wall Ball (10ft. target)
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Post time to comments



Please excuse the cheeze video?

Here are some good eats!

Jimmy Johns' Unwich- purchase any sandwich wrapped in lettuce.

La Bodega - Any taco A la Carte

Chipotle - Salad or burrito bowl (try without the rice)

"Cindy"

WOD:
AMRAP in 20min
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5 Pull Ups
10 Push Ups
15 Squats
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Post rounds to Comments.

This is called an AMRAP - (As Many Rounds As Possible in 20min.)
One round is 5pull ups, 10 push ups, 15 squats!

Try to get over 30!

Rest day

Finals are over!!!
Take a rest... it's on us!

Front Squat

Lifting Day!
So yesterday we got no comments? Is there still a team out there? Just wanted to check in and see how everyone was doing.

WOD:
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Front Squat
3-3-3-3-3-3
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Post Load to Comments