Atlantic Mixed Martial Arts Media

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CrossFit elan Hero WOD "Murph"

By Jonathan Stamey (May 26, 2014)
Posted in Atlantic Performance

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

CrossFit elan WOD #18

By Jonathan Stamey (May 23, 2014)
Posted in Atlantic Performance

WARM UP:

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

STRENGTH/SKILL: 5-5-5-5-5

Chin Ups

MET-CON: 12 Min AMRAP

12 KB Swings
9 Roll Outs
6 Manmakers

CrossFit elan WOD #17

By Jonathan Stamey (May 22, 2014)
Posted in Atlantic Performance

WARM UP:

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

STRENGTH/SKILL:

Max Handstand Push Ups x 3

MET-CON: 4 Rounds for Time

7 Push Press
9 Box Jumps
400m Run

CrossFit elan WOD #16

By Jonathan Stamey (May 21, 2014)
Posted in Atlantic Performance

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

Back Squats

MET-CON: 50-40-30-20-10

Ball Slams
Double Unders

CrossFit elan WOD #15

By Jonathan Stamey (May 20, 2014)
Posted in Atlantic Performance

WARM UP:

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

MET-CON: Fight Gone Bad Clock

Sled Pull
Plank Walks
Ring Rows
Sit Ups
Plyo Push Ups

CrossFit elan WOD #14

By Jonathan Stamey (May 19, 2014)
Posted in Atlantic Performance

WARM UP:

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

MET-CON: 9-7-5 For Time

Turkish Get-Ups
Thrusters

CrossFit elan WOD #13

By Jonathan Stamey (May 19, 2014)
Posted in Atlantic Performance

WARM UP:

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

STRENGTH/SKILL:

10m Walking Lunges (DBs) x 5

MET-CON: 5 Rounds for Time

20 DB Floor Presses
12 DB Swings to Extensions
50m Bounding

CrossFit elan WOD #12

By Jonathan Stamey (May 15, 2014)
Posted in Atlantic Performance

WARM UP:

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

STRENGTH/SKILL: 5×3

Front Squats

MET-CON: 30-20-10 For Time

Hanging Power Snatch
Reverse Hypers

CrossFit elan WOD #11

By Jonathan Stamey (May 14, 2014)
Posted in Atlantic Performance

WARM UP:

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

STRENGTH/SKILL:

Kipping

MET-CON: 12 Minute AMRAP

3 Pull ups
5 Ring Push ups
7 Box Jumps

CrossFit elan WOD #10

By Jonathan Stamey (May 13, 2014)
Posted in Atlantic Performance

WARM UP:

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

STRENGTH/SKILL: 7×3

Strict Press

MET-CON: 21-15-9

Deadlift to Curl
Burpees
Sit ups

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