Mainsite Evilness

Complete as many rounds in seven minutes as you can of:



  • 95 pound Squat clean, 10 reps

  • 20 Sit-ups


The standard for the sit-up is feet anchored, back of the hands
touch the ground above your head on the bottom, and hands touch the
anchor at the top. No Abmat.

Post results to comments.

We are growing, so here are just a few videos of recent members that have joined our ACF community in the last couple of months.  Brandon W, Morris, Mark M and Aaron regularly attend the night classes while Manuel attends both 8:30am and 7pm classes. 

Brandon W 5RM DL from ATOMIC CROSSFIT on Vimeo.

Morris, Mark and Aaron on 5RM DL from ATOMIC CROSSFIT on Vimeo.

Manuel The Machine 5RM DL from ATOMIC CROSSFIT on Vimeo.


32 Responses to “Mainsite Evilness”

  1. Macho Ranger

    4 rounds 10 reps… tough 7 minutes. (RX)
    Teams, show up tonight!!!! if you need a team…show up tonight!! “The League” is going to rock! First WOD is tomorrow!
    Proposed T-Shirt
    “The League”
    Practice as if you’re the worst, perform as if you’re the best!

  2. Billdozer

    5rds(RX) Trying to get to C-Note’s 6 rds, but that one gets tiring. Fam was flying by me at the same weight, way to go. See you all tonight!

  3. Jack Rabbit

    Fam-You’re a hot beast!! Way to go.

  4. mario c

    mario c
    4 rounds Scaled to 5 SC’s (#65); 10 SU’s per round

  5. Schubert

    3 rounds plus 5 cleans, 65lbs
    5 for 5 this week.

  6. chrissy

    Got tied up at work and missed my class – may try this one in my garage…

  7. Green Lantern aka Playboy (fka bryan g.)

    3+28 RX

  8. Rosie

    2+9SC (#55)
    Not to pleased w todays results. I was thinking the weight was a bit too much for me but Gs right it was the SUs that slooowed me down 🙁

  9. Morris

    4 rds. My legs were on fire at the end.
    Jim-El Gato? I know I’m half Mexican but I’m not sure if that is MAN enough for me.

  10. Morris

    4 rds(Rx). My legs were on fire at the end.
    Jim-El Gato? I know I’m half Mexican but I’m not sure if that is MAN enough for me.

  11. Morris

    3 rds+5 (45)
    Can’t wait for Saturday morning. Looking forward to it.

  12. Old Hickory (aka Andrew J)

    3 rds + 23 reps (65)
    4 rounds were in sight, but screwed the pooch on two squat clean reps, which came out as power cleans. AARGH!

  13. Beast (aka JA)

    3 rounds + 20
    Glad I did 75# on this one. Thanks for the KPU tips Coach Jim, I’m almost there. Practice, practice!
    Nice to meet all the newbies and it was nice to see familiar faces again.

  14. Noel (SKIPPY)

    Just a horrible day. Only did 3 rds. with 75lb. Starting to think Fridays aren’t my days. Think about it….I get up in the morning, run errands, study for school, space out on the couch, run some more errands, and study some more. My brain is fried, yo!

  15. Dennis < -III--------III-

    3+2 RX
    Happy to be able to sneak in and do a wod.
    Not a fan of sit-ups/kte/ktb among other things. I love me some xfit though.
    Thanks G!

  16. Freakin' PR !!!

    3 rds + 8 reps….this one sucked for me! Oh well….there’s always tomorrow. I know…great attitude, but sometimes you just have to let it go.
    Fam you rock!!!!

  17. Beast (aka JA)

    BTW, PR’d in Gatekeeper’s corner (aka the garage) 100# clean and jerk. WOOHOO! Broke through the triple digits! Yay for me!

  18. Not Testaverde (J. Dolenga)

    2 rounds + 27 reps (RX) First RX workout ever, although I feel I cherry picked that one.
    Sorry about the poor form G. I’ll keep working on it.

  19. Gab

    5 rounds + 4 squat clean. I also ran 30 min…tuff but nice workout.

  20. She-Ra

    hey atomic friends!!
    4 rds 5 reps for this gal from up north!! Miss y’all.. SO excited to see the gym growing like crazy.
    G, text me when u get ur first MU!

  21. G

    C-Note, I would have to agree that your Cleans look much better with the lift shoes on. Great investment, IMO! Fancy grey will go with anything you wear, of course!
    Famelicious – WOW! You are a squat clean queen! I had no doubt that you could power up on 95lbs! Way to go, that’s our girl!
    Rosie, you’re lifts are improving each time you step in the box.
    Great to see the Aganon’s get their WOD in today despite their hectic schedule. Congrats! Good news on the old house/new house situation! Great milestone Beast!
    Welcome back Matt Francis!
    Awesome baseline Sheryl! You are a rower!!!
    Today was Chris Price and Kenny O’s first WOD.
    J Delonga, keep doing the additional drills I showed you each time you step in the box. Stay at that weight until you get more flexible on any front squat rack position.
    She-Ra, I am back at it again after a few weeks lay off on working up with a dead hang MU. You’ll be one of the first to hear about it for sure! Can’t wait to see you back on your summer break.
    Schubert, have fun visiting another affiliate on your travel next week. Good to know you are not missing any Crossfit while away.

  22. G

    4 (Rx) – Thanks Jim, I was just trying to beat that clock! Seemed like it took me twice as much time to recover, LOL!

  23. Dennis < -III--------III-

    3+2 RX
    Happy to be able to sneak in and do a wod.
    Not a fan of sit-ups/kte/ktb among other things. I love me some xfit though.
    Thanks G!

  24. G

    Almost forgot, another milestone:
    BB2 = 7 consecutive MUs with complete turnout at the bottom on all reps.
    Thanks Nate and Jim for the tips, I can almost taste it 🙂

  25. JUDY

    still recovering from chelsea, went lighter 65# SC @ 4 rounds + 6 reps