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Jameel Abdullah 04/30/2012 CrossFit ATP 04/30/12 Back Squat 1RM

WOD: 4 Rounds:
KB Chest press 15 reps L/R (12/24)
Donkey Kicks 15 reps
Sots Press 15 reps (45/35)
 14m 44s
Performed as RX
Jameel Abdullah 04/16/2012 CrossFit ATP WOD 5 rounds for max weight:

7x through, rest anywhere but the floor...

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

*F55/M95
*add 10lbs after each round
*10 burpee penalty for resting bar on floor,before completing round!		 19m 42s
Performed as RX
Jameel Abdullah 04/10/2012 CrossFit ATP Skill/Strength Skill/Strength
Skill
Snatch-progression
Strength-3-3-3-3-3-3-3

 165 lbs
Performed as RX
Jameel Abdullah 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 10m 21s
Performed as RX
Jameel Abdullah 04/06/2012 CrossFit ATP WOD WOD
Four rounds
Burpee Wall Jumps-5
OHS-10 reps F75/M115
Wallball abs-15 reps
400 meters		 18m 29s
Performed as RX
Jameel Abdullah 04/05/2012 CrossFit ATP Skill/Strength Skill
Clean-progression of lift (full squat)
Strength
Cleam-1Rm		 265 lbs
Performed as RX
Jameel Abdullah 04/02/2012 CrossFit ATP WOD 5-3-1
Back Squat
65%x5
75%x5
85%x5 or almost till failure

WOD
21-15-9
Front Squat-F95/M135
HSPU
400 meters
 14m 03s
Performed as RX
Jameel Abdullah 03/29/2012 CrossFit ATP Skill/Strength Skill
Clean and Jerk-progression of lift(with full squat)
Strength
Clean and Jerk-3-3-3-3-3		 195 lbs
Performed as RX
Jameel Abdullah 03/29/2012 CrossFit ATP WOD WOD
21-15-9
Split Jerk-F75/M115
Ring Row(off the box)
Butterfly situps		 8m 44s
Performed as RX
Jameel Abdullah 03/26/2012 CrossFit ATP WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!		 23m 01s
Performed as RX
Jameel Abdullah 03/22/2012 CrossFit ATP Skill/Strength Skill
Deadlift-progression of lift
Strength
Deadlift-3-3-3-3-3-3-3
*add weight each set till failure		 405 lbs
Performed as RX
Jameel Abdullah 03/22/2012 CrossFit ATP WOD Three rounds
Deadlift-12 reps F135/M205
Wallballs-12 reps
800 meters		 15m 22s
Performed as RX
Jameel Abdullah 03/19/2012 CrossFit ATP WOD 100 Dubs
90 Air squats
80 Abmat situps
70 Box jumps
60 Ring pushups
50 Snatches F35/M45
40 OH Swings F20/M32
30 HSPU
20 Up/Downs
10 Strict pullups		 31m 46s
Performed as RX
Jameel Abdullah 03/16/2012 CrossFit ATP CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 247 reps
Performed as RX
Jameel Abdullah 03/12/2012 CrossFit ATP WOD 4 Rounds:

Back Squat (F115/M155) 8 reps
Jump Slam Ball (F25/M30) 10 reps
Double Unders 30
Sled push 100ft		 12m 21s
Performed as RX
Jameel Abdullah 03/05/2012 CrossFit ATP WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters		 16m 26s
Performed as RX
Jameel Abdullah 02/29/2012 CrossFit ATP WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 8 reps
Performed as RX
Jameel Abdullah 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 6 rounds 0 reps
Performed as RX
Jameel Abdullah 02/24/2012 CrossFit ATP WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
 31m 20s
Performed as RX
Jameel Abdullah 02/22/2012 CrossFit ATP WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
 17m 47s
Performed as RX
Jameel Abdullah 02/21/2012 CrossFit ATP Skill/Strength Skill
Thruster- progression of lift
Strength
Thruster-3-3-3-3-3-3-3
*Go up in weight each set		 185 lbs
Performed as RX
Jameel Abdullah 02/21/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 4m 01s
Performed as RX
Jameel Abdullah 02/17/2012 CrossFit ATP WOD WOD
Three rounds:
Hang Power Snatch-15 reps F55/M75
KB OHS-15 reps F16kg/M24kg (mod true snatch)
Stairs x 2- 5 tuck squats each stair
* up and down is one on the stairs!		 8m 38s
Performed as RX
Jameel Abdullah 02/13/2012 CrossFit ATP WOD WU
400 meters
Snatch Balance-mini Tabata (8 rounds)
WOD
Four rounds
5 Burpee wall jumps
10 OHS-F75/M115
15 Pullups
20 Wallballs		 15m 27s
Performed as RX
Jameel Abdullah 02/10/2012 CrossFit ATP WOD WU
3 rounds:
400 meters
50 Dubs

WOD
3 Rounds:
Pullup
Front Squat (girls) Thruster (boys) 95lbs
Box Jump
Deadlift (girls) Power Clean (boys) 135lbs
Burpee
1 min per station. Either athlete can start workout but they will then leap frog each other for entire workout. NO REST between rounds. Score is total team reps.
Further explantion for those confused.... Teammate 1 starts with pullup for 1 min, at "rotate" teammate 2 does Front Squat/Thruster for 1 min, at rotate teammate 1 is back up and does box jump. This continues back and forth until the Team has completed 3 rounds. Yes there is strategy involved.
 332 reps
Performed as RX
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