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200m Lunge

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**Heavy 3 Week**

This Saturday, September 25th, ATR is going to be hosting a celebration BBQ for Adam taking over ATR. We will have two fun partner WOD’s at 9:30am and 10:30am that will be open to all members and friends. At 11:30, after the WOD, we are going to have a BBQ with Adam and Tom to celebrate. We will have the grill cooking meats as well as some chicken wings for people. If you would like to bring a dish or anything to drink, you are more than welcome! We will have some coolers available with ice for you to keep it cold. Come get to know the new owner and celebrate with us! The WODs and BBQ are open to all friends and Family!

Warm-up

Deadlift Warmup (No Measure)

2 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 Alternating Toe Touches
10 Cossack Squats
5 Empty Barbell Good Mornings
10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Deadlift ((25 Minutes) 5 x 3 @ the same load )

Over 8-10 Minutes, build to 85-95% of your 1 RM Deadlift. Then, Complete 5 x 3 at the same load.

Accessory Work

200m Lunge (Time)

200m Lunge For Time

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, September 22, 2021

Male Clients

1

Aaron
Hart

6am CrossFit

5 x 3 @ 405 lbs

2

Konstantin
Zagustin

6pm CrossFit

5 x 3 @ 395 lbs

3

Adam
Gelfand

7pm CrossFit

5 x 3 @ 375 lbs

4

Alexander
Pulido

6pm CrossFit

5 x 3 @ 355 lbs

5

John
King

12pm CrossFit

5 x 3 @ 347 lbs

135/225/275/315/347

6

Bryan
Ruezga

6pm CrossFit

5 x 3 @ 335 lbs

6

Keithan
Perez

6pm CrossFit

5 x 3 @ 335 lbs

7

Brian
Kalmenson

6am CrossFit

5 x 3 @ 325 lbs

7

Niko
Orozco

6pm CrossFit

5 x 3 @ 325 lbs

8

Fabricio
🦍

7pm CrossFit

5 x 3 @ 315 lbs

8

Pat
Paszt

12pm CrossFit

5 x 3 @ 315 lbs

9

Fernando
Flores

6pm CrossFit

5 x 3 @ 310 lbs

10

John
Hibbard

5pm CrossFit

5 x 3 @ 275 lbs

10

Pete
Mc Workman

6am CrossFit

5 x 3 @ 275 lbs

10

Troy
Taylor

4pm CrossFit

5 x 3 @ 275 lbs

11

Nathaniel
Jack Daniel

6pm CrossFit

5 x 3 @ 265 lbs

12

Joe
McConico

5pm CrossFit

5 x 3 @ 260 lbs

13

Private

8am CrossFit

5 x 3 @ 255 lbs

14

Jacob
Fader

4pm CrossFit

5 x 3 @ 245 lbs

15

Ryan
Gift

6am CrossFit

5 x 3 @ 225 lbs

16

James
Gillcrist

6pm CrossFit

5 x 3 @ 215 lbs

Form SUCKED BALLS! COACH said I need more discipline 😑

17

Joel
Briggs

7am CrossFit

5 x 3 @ 205 lbs

18

Emilio
Lee

12pm CrossFit

5 x 5 @ 185 lbs

70 lbs on each side + 35 lbs barbell 5 reps of 5

19

Miguel
Parra

12pm CrossFit

5 x 3 @ 175 lbs

20

Colin
Courtney

12pm CrossFit

5 x 3 @ 155 lbs

Female Clients

1

Patrisha
Wilson

6am CrossFit

5 x 3 @ 270 lbs

Grip shit at end

2

Heather
Spears

7pm CrossFit

5 x 3 @ 250 lbs

2

Priscilla
Villarreal

5pm CrossFit

5 x 3 @ 250 lbs

3

Maria
Mercado

6pm CrossFit

5 x 3 @ 240 lbs

4

Kym
Janke

4pm CrossFit

5 x 3 @ 220 lbs

5

Emily
Small

7am CrossFit

5 x 3 @ 205 lbs

Last set at 225

5

Rachael
Hoffman

7am CrossFit

5 x 3 @ 205 lbs

Hook grip

6

Jenny
Hart

6am CrossFit

5 x 3 @ 200 lbs

7

Brietta
Klein

7pm CrossFit

5 x 3 @ 195 lbs

7

Steph
Jarosz

12pm CrossFit

5 x 3 @ 195 lbs

8

Private

5pm CrossFit

5 x 3 @ 190 lbs

9

Lindsey
Hempy

7am CrossFit

5 x 3 @ 185 lbs

10

Fey
Cordova Quinto

7am CrossFit

5 x 3 @ 180 lbs

11

Alissa
Cobb

8am CrossFit

5 x 3 @ 175 lbs

11

Claudia
Chaloner

8am CrossFit

5 x 3 @ 175 lbs

11

Leah
Legner

12pm CrossFit

5 x 3 @ 175 lbs

11

Vienna
Kaiser

8am CrossFit

5 x 3 @ 175 lbs

12

Brenna
Jarrells

8am CrossFit

5 x 3 @ 160 lbs

13

Laura
Vielmo

8am CrossFit

5 x 3 @ 145 lbs

14

Kortnie
Perez

6pm CrossFit

5 x 3 @ 115 lbs

15

Jan
Hughes-Austin

5pm CrossFit

5 x 3 @ 95 lbs

15

Kassandra
Martinez

6pm CrossFit

5 x 3 @ 95 lbs

16

Becca
Chang

6pm CrossFit

2 x 3 @ 155 lbs