I’ve been training with Christine for several years in/out of the gym for my rehabilitation due to the fact that I have been in a wheelchair for 16 years now.
Double Your Pleasure
Warm Up: 10 reps/ 4 sets Air Squats / Single-Leg Deadlifts / Halos Workout: 25 sec work/ 20 sec rest/ 3 Rounds of each group Double Kettlebells 1- Swings / Deadlifts 2- Cleans / Back Rows 3- Push Ups on Kettlebell Handles / Push Presses 4- Kettlebell Sit Ups / Pikes Workout #2: Complete the combinations without putting the bells down! Rest only between sets. Double Kettlebells Combo #1: 5- Swings/ 5-Snatches/ 5- Front Squats for 3 sets Combo #2: 5- Cleans / 5- Presses / 5- Front Squats for 3 sets
No Slackers For Stackers
Stacked Workout #1: Swing: 30sec Rest: 30sec Swing: 30sec -Goblet Squat: 30sec Rest: 30sec Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec Rest: 30sec Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec – Clean: (right) 30 sec- Clean: (left) 30sec Rest: 1 minute Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30 sec – Clean: (right) 30 sec- Clean: (left) 30sec. Press (right) 30sec – Press (left) 30sec Stacked Workout #2: Repeat the same work & rest times as Workout #1 Swing Rest Swing / Air Squat Rest Swing / Air Squats / Snatch (right) / Snatch (left) Rest Swing / Air Squats / Snatch (right) / Snatch (left) / Push Up Rest: 1 minute Swing / ...
Michelle My Belle
Warm Up: Walking Lunges / Oly Rings- Body Rows -10 Windmills 5R/5L / Halos 5R/5L = 3 sets Workout: 25 sec work / 20 sec rest / 3 sets of each group *Double Kettlebells 1-Swings / Thrusters 2- Isolated Lunges / Front Squats 3- Alternating Presses / Cleans 4- Chest Presses / Push Ups on KB handles 5- Sit ups with double kb's / TGU (partial) R/L
Breaking Boundaries
Warm Up: 10 reps/ 3 sets PVC -OH Squats / KB Deadlifts Workout #1: 15 sec work / 15 sec rest / 4 sets Swings- switch between light/ medium/ heavy kettlebells between each 15 sec of rest. Workout #2: 25 sec work/ 20 sec rest/ 3 sets of each group 1- Dead Clean with Front Squat/ Mountain Climbers 2- Triple Crush/ Snatch R/L 3- Push Ups / Push Press R/L 4- Planks / KB Sit-Ups/ Pikes
No Kettlebell Class-8/19/10
Just a friendly reminder that your creative and slightly evil Kettlebell Instructor will be on a short vacation to LAS VEGAS!!!! CrossFit ATP will have Open Gym hours so feel free to swing, press, snatch and squat your little hearts out. Classes will be back on schedule next week. Train hard and train smart- Christine
Bells & Burpees
Warm Up: 10 reps / 3 sets Halos / Single-Leg Deadlifts / Air Squats Workout #1: Snatch Test: 100 reps/ complete in 4:30 / unlimited transfers / choose a challenging kb weight Workout #2: 25 sec work / 20 sec rest / 3 sets of each group 1- Swing/ Jump Squats 2- Kettlebell Pushups / Clean & Press R/L 3- Goblet Squats / Mountain Climbers 4- Burpees / Thruster R/L 5- KB Sit ups / Pikes
Two Is Better Than One
Warm Up: 10 reps/ 4 sets Hindu Squats / Mountain Climbers / Hot Potatoes Workout: 25 sec work / 20 sec rest / 3 sets of each group Double Kettlebells 1- Swing / Push Presses 2- Dead Cleans / Front Squats 3- Snatch / Trunk Rotion - Alternating Presses R/L 4- KB Sit Ups / Side Planks R/L
Power & Balance
Warm Up: 10 reps/ 3 sets Air Squats / Hanging Knee to Elbows / KB Deadlifts Workout: 30 sec work / 20 sec rest /3 sets of each group 1- Swing / Goblet Squat 2- Triple Crush / Single Leg- Press R/L 3- KB Burpee / Snatch R/L 4- Clean R/L / Press R/L 5- Deck Squats with light KB / V Sit Ups
Thrill Kill
Eric Andrews from CrossFit Delray Warm Up: 10 reps / 2 Sets PVC- OH Squats / PVC- Shoulder Pass Throughs / PVC- OH Lunges / KB- Halos Work Out: 20 sec work/ 15 sec rest/ 4 sets of each group Double Kettlebells!! 1- Swings / Front Squats 2- Cleans / Alternating Presses 3- Back Rows / Isolated Lunges with Press R/L 4- Thrusters / Chest Presses 5- Planks / KB Situps
Get Up- Get Down
Warm Up: 10 reps/3 sets Silverback Deadlifts/ Air Squats / Windmills Workout: 30 sec work/ 20 sec rest/ 3 sets of each group 1- Swing / Goblet Squats 2- Clean & Press R-L / KB -Push Up 3- Snatch R-L / KB Burpee 4- (TGU -sit up) From the floor/ to elbow/ to hand (repeat)- R/L 5- (TGU) Hold "windmill position" and "corkscrew" stabilizing arm / Pass the leg through/ hold the high bridge for 2 sec (repeat).- R/L 6- (TGU- half kneel) Lunge into standing position (repeat)-R/L 7- Russian Twist / Pikes
News and Events
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CrossFit ATP represented on CrossFit Affiliates page!
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Kettlebell Workouts
Double Your Pleasure
Warm Up: 10 reps/ 4 sets Air Squats / Single-Leg Deadlifts / Halos Workout: 25 sec work/ 20 sec rest/ 3 Rounds of each group Double Kettlebells 1- Swings / Deadlifts 2- Cleans / Back Rows 3- Push Ups on Kettlebell Handles / Push Presses 4- Kettlebell Sit Ups / Pikes Workout #2: Complete the combinations without putting the bells down! Rest only between... [Read more of this review]
No Slackers For Stackers
Stacked Workout #1: Swing: 30sec Rest: 30sec Swing: 30sec -Goblet Squat: 30sec Rest: 30sec Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec Rest: 30sec Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec – Clean: (right) 30 sec- Clean: (left) 30sec Rest: 1 minute Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30 sec – Clean: (right)... [Read more of this review]
Michelle My Belle
Warm Up: Walking Lunges / Oly Rings- Body Rows -10 Windmills 5R/5L / Halos 5R/5L = 3 sets Workout: 25 sec work / 20 sec rest / 3 sets of each group *Double Kettlebells 1-Swings / Thrusters 2- Isolated Lunges / Front Squats 3- Alternating Presses / Cleans 4- Chest Presses / Push Ups on KB handles 5- Sit ups with double kb’s / TGU (partial) R/L Read More →
Breaking Boundaries
Warm Up: 10 reps/ 3 sets PVC -OH Squats / KB Deadlifts Workout #1: 15 sec work / 15 sec rest / 4 sets Swings- switch between light/ medium/ heavy kettlebells between each 15 sec of rest. Workout #2: 25 sec work/ 20 sec rest/ 3 sets of each group 1- Dead Clean with Front Squat/ Mountain Climbers 2- Triple Crush/ Snatch R/L 3- Push Ups / Push Press R/L 4-... [Read more of this review]
No Kettlebell Class-8/19/10
Just a friendly reminder that your creative and slightly evil Kettlebell Instructor will be on a short vacation to LAS VEGAS!!!! CrossFit ATP will have Open Gym hours so feel free to swing, press, snatch and squat your little hearts out. Classes will be back on schedule next week. Train hard and train smart- Christine Read More →
Bells & Burpees
Warm Up: 10 reps / 3 sets Halos / Single-Leg Deadlifts / Air Squats Workout #1: Snatch Test: 100 reps/ complete in 4:30 / unlimited transfers / choose a challenging kb weight Workout #2: 25 sec work / 20 sec rest / 3 sets of each group 1- Swing/ Jump Squats 2- Kettlebell Pushups / Clean & Press R/L 3- Goblet Squats / Mountain Climbers 4- Burpees... [Read more of this review]
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