Monthly Archives: September 2015

Mack 10 Mania

10 Rounds for time: 10 Double-unders (Unbroken) 10 Plate Push-ups EMOTM (start at 3-2-1 go) 3 Power snatch (95/65)

Jammy Jam Jam

For time Complete: 50 Medball sit-ups (30/20) 40 WallBall Shots 10′ target (30/20) 30 Medball Cleans (30/20) 20 Weighted Pull-ups (30/20 Medball between Knees) 10 Overhead Medball Pistols (alt legs – 30/20)

Drop The Domino

6 Rounds for time 1 Muscle-up (scale to MU\RING Dip progression) 2 Power Cleans (225/155) 3 Strict HSPU 400m Run 5 C2B Pull-ups 6 Deadlift (225/155)

Team Chaos Challenge

Team WOD 30 Minutes for Points Complete as much work in any order, with as many people working as equipment will allow for points. Each team of 5 gets 3 Barbells, 2 KBs, 2 WBs one set of rings, 1 Multi-side box 200 Situps – .5 Point 200 KB Swings (53/35) – 1 Point 200 […]

Planet of the Apes

Back Squat 3-3-3-3-3 Metcon 9 minute running clock 500m Row (Buy-in) then AMRAP for the remainder of the time: 10 V-Ups 15m Bupree Broad jumps

Alabama Slamma’

For Time 21-18-15-12-9-6-3 Deadlift (185/125) Decline Push-ups (24″/20″)

Stride Right

For time complete: 800m Run 20 Squats 600m Run 30 Squats 400m Run 40 Squats 200m Run 50 Squats

Announcing: Atomic CF’s Hammer & Chisel 2015

Our annual Atomic CF Hammer & Chisel is going to be on Saturday, December 5, 2015 – save the date! Registrations for competitors will start this coming Friday, September 25 through Wednesday, November 25th! This is an “Old School” Rx – Not Pro (Regional level weights) The final (RX only) will be more advanced movements. […]

Skittle Driven Frenzy

For time complete: (continuously running clock) 3 Rounds 5 Pull-ups 10 Push-ups 15 Squats —then— 2 Rounds 400m Run 20 WallBall (20/14) – 10′ target —then— 3 Rope Climbs 15′ 15 Squat Cleans (155/105)