Monthly Archives: November 2017

Benchmark Girl WOD Nancy

“Nancy” c/o CrossFit mainsite 5 rounds for time: 400m Run 15 OHS (95/65) Why are CrossFit Benchmarks named after girls? “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ […]

Main Event

For time: 10-8-6-4-2 Power cleans (155/110) 15-12-9-6-3 T2B *20 Double unders between rounds We are so grateful  to all those who volunteered their time and others who helped out in many other capacities in making Atomic CrossFit’s Hammer & Chisel successful last month!   The event was a success in a way that it allowed […]

Team MURPH

Free Community WOD – please sign up in MindBody using the MEMBERS LOGIN link. In teams of two complete the following for time: 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Squats 1 Mile Run Both team members must run a mile together each time. Teams may break up exercises between run segments however they […]

Happy Hour

5 sets of: Push press x 3 Amrap 10: 5 power cleans (135/95) 10 T2B 15 Wall ball (20/14) Congratulations to our very own Mike Dietrich and Orlando Guerrero for finishing 2nd place in Atomic CrossFit Hammer & Chisel Men’s Scaled Division!  We are proud of you guys! Photos c/o Jamal Sheikh and Maria Pete […]

Max Out

2 sets of: In 3 minutes complete: 400m Run Max reps DB thrusters Rest 1 min In 3 minutes complete: 400m Run Max reps double unders Rest 1 min In 3 minutes complete: 400m Run Max reps pull ups Rest 3 min Another proud moment for us to see Carlos Vasquez and John Farmer tackle […]

The Polywog

Deadlift 10-8-6-4-2 Rest 2-3 min between sets. Start at 50% and build from there. For time: 15-12-9-6 Deadlift (245/165) Burpee box jumps (20) Our very own athletes, Sara Mendiola and Emily Domas, made the podium finishing 3rd at the Atomic CrossFit Hammer & Chisel VI.  We are so proud!  Congratulations Ladies!! Photos c/o Jamal Sheikh […]