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Atlantic MMA Gym/CrossFit elan Box in Hickory, NC

By Jonathan Stamey (April 03, 2012)
Atlantic MMA in the Hickory Daily Record

Check out Atlantic MMA’s “Mixed Martial Arts is a Sport on the Rise” story on the cover of the Hickory Daily Record.

Click here or on the image below read the article.

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Atlantic MMA Gym/CrossFit elan Box in Hickory, NC

CrossFit elan WOD #45

By Jonathan Stamey (July 29, 2014)

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5×5

Pullovers

MET-CON: 15 Min AMRAP

10 Bent Rows (85) (65)
10 Knees to Elbows
10 Reverse Hypers

CrossFit elan WOD #45

CrossFit elan WOD #44

By Jonathan Stamey (July 24, 2014)

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 3-3-2-2-1-1

Front Squats

MET-CON: 4 Rounds for Time

10 Manmakers
100m Sprint, 5 A2H every 50m
20 Sit Ups w/ Plates

CrossFit elan WOD #44

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CrossFit elan WOD #43

By Jonathan Stamey (July 23, 2014)

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 3-3-3-3-3

Deadlift to Curl

MET-CON: 3 Rounds for Time

10 Chin Ups
10 Split Jerk
3 TGU

CrossFit elan WOD #43

CrossFit elan WOD #42

By Jonathan Stamey (July 22, 2014)

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5×5

Single Leg RDL

MET-CON: 21-19-17-15-13-11-9-7-5-3-1

Clean High Pulls
Wall Balls

CrossFit elan WOD #42

Atlantic FC Fight POD #44

By Jonathan Stamey (July 21, 2014)
Focus Mitt Drills

Our Boxing Pattern of the Day

(High Guard) 3 over 1 – Shuffle L – Overhand R over 2

Atlantic FC Fight POD #44

CrossFit elan WOD #41

By Jonathan Stamey (July 21, 2014)

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5×5

Single Arm Rows

MET-CON:

5 Knees to Elbows
10 Russian Twists
200m Run
10 Knees to Elbows
20 Russian Twists
400m Run
15 Knees to Elbows
30 Russian Twists
800m Run

CrossFit elan WOD #41

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