"Death by 10 M" Rest Then Dead Lift 3 Reps Every Min. on the Min. for 12Min.

use 70 - 80% of 1R.M.

try this out ......

" FIGHT GONE BAD" 1 Min. each of Wall Ball,S.D.H.P, Box Jump, Push Press, Row,

20/14 ball

75/55 Bar

20"Box

"CINDY" 20min. A.M.R.A.P. Of 5 Pull Ups, 10 Push Ups, 15 Squats

 Joel M. Does the 1st Throwdown W.O.D.

Dead Lift 1 1 1 Rest Then "diane" 21-15-9 Dead Lift, H.S.P.U

225/155

236lb, 250 meter farmers walk tends to bust some blisters . .

For Load And Time 4 Heats of 250m Farmers Walk Rest Then L-Sit Tabata Sit-Ups

Athlete will choose weight for walk,rest as needed . 

Tabata formula, rest in L-Sit

Front Squat 3 3 3 Rest Then 10 Rounds Of 10 Med Ball Squat Cleans 10 Burpees

20/14

500M Farmers Walk, 20 Dead Lifts, 30 Thruster, 40 K.B.S., 50 Box Jumps, 40 K.B.S.,30 Thrusters, 20 DeadLifts, 500M Farmers Walk

Walk 53/35

D.L. 135/85

Thruster 45/35

K.B.53/35

Grab two heavy objects and walk for distance, speed, or time. What those objects are doesn't matter too much. Dumbbells work pretty well, but heavy ones get difficult as the weights tend to restrict the range of motion of your steps. Barbells can be awkward to load. Non-traditional weights can be extremely specific - try buckets full of sand or water, loaded suitcase, or whatever.  Just whatever you pick up, make it heavy. This isn't race-walking. You want something you can't just casually swing back and forth. Remember the goal is to carry a heavy object..

Team of 2+ 250M Run, 50 Burpees, 250M Run 100 Box Jumps, 400M Run, 200 Sit Ups, 250M Run, 400 Air Squats, 250 M Run

Learn how to row the right way . ..

Clean N Jerk 5 3 1 1 Rest Then " Death By Clean N Jerk"

Last week Joel gave some good effort on tabata "bottom 2 bottom" Squats...He didn't hangout at the very bottom (which is actually resting your quads),but instead choose to go full intensity and rest at mid squat were it gets ugly fast...This is a four minute workout and if you give it 100% its all you need to do for a complete daily workout .

Push Press 3 3 3 3 3 3 Rest Then 4 rounds of Interval Row 500m rest aprox 2min. between heats

ANTHONY M. is our 1st crossfitter of the month for Sept..He represents what we all should be doing, wich is consistancy in workouts, not scared of failure,no dnf's, and most important has fun doing it . Anthony has shown progress in all fitness aspects from flexibility, strength,body composition, and conditioning for the past few months..Congrats friend, ATLAS will reward Anthony with a secret PRIZE .

"NUTS" 10 H.S.P.U., 15 Dead Lifts, 25 Box Jumps, 50 Pull Ups, 100 Wall Ball, 200 Double Unders, 400 M Run w/Plate

250/205 barbell

20/14 ball

25/20 box

try a 400m walking lunge .. .