Monthly Archives: February 2011


Warm-up5 rope ascents 50 situps500m run ————————————— 21 – 15 – 9Power Clean (105)Pull-ups Run 800M 9 – 15 – 21Push Jerk (105)Toes Through Rings   Post results to comments. Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo. (video courtesy of Boomer Alred)

Greetings and Sunday Reading

Happy Birthday Matt B! Difficult Difficult, Difficult Easy Written by Geoff Thompson and Published on Alwyn Cosgrove’s website, via CrossFit Invictus. (Editor’s Note – I believe this is the first time I have posted non-original content on our website. I am doing so because I love the message of this article and its wide-ranging applicability […]

“Hacky Sack”

Team or Partner WOD AMRAP in 20 minutes 5 Power Cleans (135)(95) 7 Burpees 9 CF Pushups 12 Cal Row Each team places a member at each station and rotates when all members have completed their reps. Each time the team completes a full round the entire team must run 200m before proceeding to the […]

“Holy _____”

  5 Rounds for Time (45min cutoff) 15  Curtis Ps (75) 30  KB Swing (53) Run 800M   Post results to comments. "Change" with Greg Glassman on the 2011 CrossFit Games, CrossFit Journal preview video [wmv] [mov] Congrats to Team Guerrilla Warfare's participants, Filthy Dirty Bs, who placed third in the Scaled Division.  Left to […]

“Colt .45”

"Colt .45" (courtesy of CrossFit I-5)   15 – 18 – 21 Pistols (alternating legs) Over Head Squat (115/85)   *Scaled progressions will be posted on the white board Post results to comments. CHECK OUT THE LINK BELOW FROM CF MAINSITE ON A NEW WAY TO USE THE BAND WHEN DOING PULL-UPS. "Assisted Pull-up" with […]

Benchmark WOD: “Nicole”

  AMRAP 20 minutes   Run 400m Max Rep Pull-ups – Note number of pull-ups completed for each round.   Post number of rounds and pull-ups per round. CrossFit Games Open: The New Site – video [wmv] [mov]   Team PGX:  Callum "Bullhorn", Billdozer, Kyle "MLB" and Famelicious Team Guerrilla Warfare's TEAM PGX was captured […]

“Swim The Channel”

  8 Rounds for time: Row 250 m 10 Hang squat cleans (95)   Post results to comments.   Remember the 2010 CrossFit Games? – video [wmv] [mov]     Happy Birthday Nate Church!   ACF SHIRTSPOTTING – THE SEQUEL "OVERHEAD" Bobo was spotted with our ACF shirt with his daughter on his back. CrossFit […]

“Stretch Your Monkey”

  4 Rounds for time 15 Thrusters (95) 20 Jump lunges (alternating leg) Run 400M   Post results to comments.   Another teamwork in action!  Team Guerrilla Warfare's BLOODBATH & BEYOND made sure all their team members performed the 200m farmer's carry together and still meeting the requirement of 2 kettlebells the most per athlete. […]

Yonder Way Farm Orders

This is a friendly reminder that the Yonder Way Farm order drop-off is coming up on Thursday, February 24th. Your order will be available for pick up after 2:30 pm at Atomic CrossFit. You will have until Tuesday, February 22nd  to get your orders placed for meat. If you place an order, have your coolers […]


Congrats to Jen C on her black beanie last week! Congrats to Team Guerrilla Warfare's DESERT RATS, who took second place in the Scaled Division! Left to Right:  John "O'Malley", Bob "Face", Jen C and Richard "Braveheart" (photo courtesy of Ralph "Slim")