Announcements
- ATG Barbell Club is now FREE CLICK HERE
- LABOR DAY SCHEDULE: 8am class, 9am class, open gym 10am-12pm, closed at 12pm
SWOD
Front Squat 5×8
TEAM WOD*
Teams of 3:
30 Burpees
60 KB Swings (53/35)
90 Air …
Announcements
SWOD
Front Squat 5×8
TEAM WOD*
Teams of 3:
30 Burpees
60 KB Swings (53/35)
90 Air …
ATG Barbell Club was created almost a year and a half ago as an added service for those who wanted to improve their Olympic Weightlifting skills.
For those paying barbell club members, we saw their lifts sky rocket up …
SKILL: 10 mins to practice handstand holds and HSPU
WOD
6 HSPU
8 Power Cleans (135/95)
10 Lateral Burpees
200m run
5 Rounds for time
…Skill: 15 mins to practice kipping, Chest to Bar Pullups, and Bar Muscle ups
WOD
21 Thrusters (95/65)
21 Pullups
15 Thrusters
15 Chest to Bar Pullups
9 Thrusters
9 Bar Muscle ups (sub 18 Pullups)
…Skill: 15 mins to practice Double Unders
Benchmark WOD
WOD
800m run
10 Hang Cleans (95/65)
10 Strict presses
600m run
15 Hang Cleans (95/65)
15 Push Presses
400m run
20 Hang Cleans
20 Push Presses
200m run
…
WOD
EMOM 10min
10 KB Swings (53/35)
10 Pistols
Rx: Bodyweight Pistols
RxA: Pistols with KB 53/35
rest 5 min
100 Pushups for time
(15 min cap)
Mobility Cool Down:
Banded Lateral Opener (273)
…Programming note: You all have been going hard for almost 9 months. We have implemented squatting religiously every week, sometimes more than twice a week. We have taken on: Wendler, tempo work, and most recently the grueling 20 rep program. …
WOD
“Run Karen, Run!!”
50 Wall Balls (20/14) to (10’/9′)
600m run
50 Wall Balls (20/14) to (10’/9′)
400m run
50 Wall Balls (20/14) to (10’/9′)
200m run
-for time-
compare to http://www.crossfit858.com/2014/01/january-20-2014/
…Conclusion of 20 rep squat program: Thoughts and relation to overall strength
We just finished our 20 rep squat program and I have to say I couldn’t be more proud. This past Monday, we re-tested our 5 rep max back …