Monthly Archives: March 2012

2012 Team Atomic T-Shirt

Back Front The shirts will also be available in Ladies Tee and Black Racer Back Tank Top. Order soon via the ACF Online Store and no later than Tuesday, April 3rd.


c/o Coach G Partner WOD   12 minutes Max 3RM on DL = both max weights of partners are added to score.   Then………. 4 Rounds for each partner:   45 seconds Max Reps Hang Snatch (95)(65) 15 seconds rest 45 seconds Max Reps KB Swings (53)(40) 15 seconds rest 45 seconds Max Burpees 15 […]


c/o Coach G 3 Rounds For Time:   20 Renegade Man-Makers (35)(25) 6 Rope Climbs (15') 20 GHD Sit-Ups   Post time, weights and scale to comments. Happy Birthday Kyle L aka SOF!

“Calf Raises”

c/o Coach G Strength:  Power Cleans 3-3-3-3-3   MetCon: Every minute on the minute for 9 mins: 3 Dead Lifts (95)(65) 3 Hang Power Cleans (95)(65) 3 Thrusters (95)(65)     Post weights, number of misses on MetCon and load to comments.   Cj Sustrina aka Magneto performing Toes-to-Bar during the CFG Open WOD 12.3

Benchmark Girl WOD: Lynne

c/o Coach G LYNNE, Bechmark WOD from Mainsite CrossFit.Com 5 Rounds For Max Reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet. Bodyweight Bench Press (e.g., same amount on bar as you weigh)Pull-ups Compare to February 26, 2009 Then: Skill Work:  Max L-Sit Hold (best of […]

Atomic CrossFit in the CrossFit Games Open 2012

The journey of Atomic CrossFit this year in the CrossFit Games Open has found us a "diamond in the rough" reporter, Arthur Maloney aka Num83r5.  He has been reporting in ACF's Group Facebook group page since the Open started.  All of his recaps/reports have been fun to read and are all worthy of recognition.  Arthur […]

“Bob’s Taco Station”

c/o Coach G Mobility: Squat therapy   Strength:  Back Squat 7-7-7-7-7   Metabolic Conditioning: 7 x 50m sprints   Post weights lifted and best of 7 on the sprints to comments.                                                        Nice squat!  Kate O is a regular of our 8:30am crew.

“American Thermal Unit”

c/o Coach G For Time: 1000m Row 20 Burpees 750m Row 40 Burpees 500m Row 60 Burpees Post time to comments. ACF shirtspotting and a photo by ACF's Arthur "Num83r5" and Sirun "Chunners" Maloney with CrossFit Games 2011 rockstars, Rich Froning "2011 Reebok CrossFit Games Fittest Man on Earth" (2nd from left) and Dan Bailey […]

“When does the soreness go away?”

NOTE:  THIS IS A REPOST.  WE THOUGHT THIS WOULD HELP A LOT OF OUR NEW MEMBES AS WELL AS REMIND OUR OLDER MEMBERS. I’ve been “Crossfitting” regularly for about 2 years now.  I was really sore this morning and after a conversation with one of our athletes yesterday I decided today would be a good […]

“Couples Retreat”

c/o Coach Beth Partner Sandbag Run – 500m w/ 70# Sandbag 3 rounds of each- must finish 3rds of each couplet before going to the next – One partner works at a time. Alternate rounds 5 Power Cleans (135)(95) Non working partner hold: bottom of squat 20 Toes through Ring 5 Thruster (135)(95) Non working […]