In 30 minutes establish a 3 rep max for each of your team

  • Bench Press

  • OHS

Example:  If I lift 205 on bench for a 3 reps max and 135
OHS for a 3 reps max my score is 340.   Add all team members scores for the final

Apr wk end 0410 090Apr wk end 0410 089

Full range of motion on bench press will require the bar touching the chest at the bottom and a full lockout of the arms at the top.  CrossFit's high intensity recipe calls for long distance.

8 Responses to ““Strong””

  1. todd

    This eveing from 6 – 9 is the Bullritos Friends and Family private event open to all Atomic Crossfitters. Free grub and drink. I hope to see everyone there. Should be a good time.

  2. Nisha

    OH/BP (member of Noisy Pirates)
    JB, Jim or the scorekeeper power-to-be’s:
    upon recap on the ride home, my benchpress score that was writtin on the board is incorrect. I had a 10, 5 and 2.5 on each side which equates to an 80 not 85…please correct….thanks and sorry that my math sux 🙂
    Great job Judy on your OHS…you rock and were soooo close to that 100!!!

  3. Silverback

    I was inspired by watching all of the hard work going on in the gym this morning. All of the teams were pushing heavy weight. I like it! The Reservoir Dogs will have to bring it on Tues in order to compete with the leaders.

  4. Gina

    Great turn out today & there were some seriously heavy weights being lifted!
    85 PR on BP (never done them before, so anything is a PR!)
    85 OHS (PR)

  5. Dolenga (agent orange)

    Team Kronk Gym rang the bell this morning. Good work team.
    First time under the bar in 15 years, and a new lifetime Bench press PR – 235 (3 reps). Overhead squat was a PR as well, but only 55. Laughable, but leaves plenty of room for growth.
    Love these workouts that leave plenty in the tank for The rest of the weekend.

  6. bryan g.

    since when did i become a poster child for good form? that’s it, i want my $ back!

  7. Stephen

    S. Korea WOD 5 x 5 Back Squat Bench Press
    BS 185-205-225-245*-235* (Smith Machine Squat Rack and it sucked!)
    BP 155-165-175-185-185
    30 Pull ups to finish it off.

  8. JUDY

    I bruised the back of my neck bringing down the bar from my OHS, 95# PR. First time doing BP @ ACF, so PR on that too. Go pirates, get busy!