Monthly Archives: September 2017
Two person teams. Reps can be broken up between partners in any way. For Time: Run to the Fire Hydrant with 1 slam ball per team (20/15) 100m Splat ball thruster throw (from the Fire Hydrant to the box (20/15) 50 Pull-Ups 40 Dead Lifts (225/165) 30 Back Squats (155/105) no rack 20 Parallette Push-Up […]
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5 rounds for time: 200m run 30 double unders 9 hang squat cleans (115/85) Reminder: The last Saturday of each month is Bring A Friend Free Community Workout. Bend Don’t Break We will be collecting donations of hygiene products benefiting the Star of Hope Mission. Bring hygiene packs (in clear plastic bags) or individual items […]
5-3-3-1-3-3 Deadlift Build up in weight to where your third set of 3 is an attempt at a new 3RM Deadlift. Amrap 7: 7 box jumps (24/20) 7 burpees 7 KB swings (53/40) Photo c/o Coach George
Spend 15-20 min working on gymnastics weaknesses you may have With a partner: P1 completes: 1000m row 50 thrusters (45) 30 pull-ups Then, P2 completes: 30 pull ups 50 thrusters (45) 1000m row This Thursday at noon is Ashley Grubbs’ last day to coach at Atomic CrossFit. She is relocating to the West U area […]
5 rounds for time: 20 cal row 10 Sand bag step ups (70/50)(24″/20″) 10 HSPU 40 double unders video c/o Ashley Grubbs Congrats to Mary Mariacela on her new Personal Best!
3-3-3-2-2-1 Front squat For time: 12-9-6-3 Power Snatch (135/95) 200m run before AND after each round Please help us spread the word!
Teams of 4 20min AMRAP One person at each station rotate when station ahead clears 10 DB man makers 25 wall ball shots 400m run 5 Burpee MU (ring or bar) (Scale: Burpee pull ups) At 20:00 5min AMRAP Row for calories Score: total reps + total calories Post results in comments. Photo c/o Coach […]
3 rounds for time: 3 rope climbs 9 Front squats (165/115) 15 HSPU Flashback Friday to just a week ago to this grand reunion of the 8:30am crew!! Photo c/o Sonal Patel
5-3-1-5-3-1 Bench press Amrap 12: 36 double unders 18 Kb swings (53/40) 9 T2B We are super proud to all who competed and represented our box well at Bring The Heat! Congrats to Teach and her partner, Camz (CF Central Houston) for winning 1st place! Also, thanks to those who showed up to cheer them […]