Holiday Schedule 2017

We will have a few days Closed for the holidays but the rest will be open as regularly scheduled. We hope that everyone is enjoying time with family and friends celebrating what is special to all!

Three French Hens

3-person Team 9 Rounds for time , alternating exercises (22:00 time cap) 16 Wallball Shots (20/14) 14 Burpees 12/8 Calories Row 10 Front Rack Walking Lunges (135/95) Rest 5 minutes, then ………. Sumo Deadlift 3Rep Max    

Power Up

5 rounds for time: 200m Run 1 rope climb 15 KB swings (53/40) 1 rope climb We are so grateful and happy to share with everyone our very own, Eileen Bohmann.  She has been crossfitting with us since March 2011 and recently went through a difficult challenge in her life. Repost from Eileen;  “Today I […]

Clean Slate

Front squat 5-3-1-5-3-1 Rest 2-3 min between sets Amrap 7: 5 hang cleans (135/95) 10 wall ball (20/14) John Farmer, Atomic CrossFit Hammer & Chisel VI Photo c/o Maria Pete mybeautifulphotos@hotmail.com  

The Warrior’s Three

In teams of 3: Amrap 25: 70/50 cal row 70 box jumps (24/20) 70 power snatch (55/35) 60/40 cal row 60 box jumps 60 power snatch (75/55) 50/35 cal row 50 box jumps 50 power snatch (95/65) 40/30 cal row 40 box jumps 40 power snatch (115/85) 30/20 cal row 20 box jumps Max reps […]

Heavy Metal

Spend 5-10 minutes practicing handstand holds/progressions 5 sets: Max reps HSPU in 60 sec Rest 60 sec 3 rounds for time: 400m Run 20 burpees * if feeling saucy, add a weight vest for the metcon. Congrats to these two Barbara aka Babs and Ava for getting their Double-Unders for the first time during their […]

Heartbreak Hotel

3 rounds for time: 10 squat cleans (155/110) 20 C2B pull ups 50 Double Unders Congratulations to Robin Mitchell for making the podium at the Turkey War III this weekend!  Also, a big shoutout to Nancy Guerra and Sara Mendiola for representing Atomic CrossFit well!  We are super proud of all of you!

The Bear

Partner Bear Complex Alternating Rounds with Partner for a total of 5 Rounds each with increasing weights each round.  Set up 2 Bars, if both partners use different weights. Score is sum total of weights of successful sets lifted between both partners. 7 Sets of the sequence without the bar resting on the ground: 1 […]

Tabata This

With a 24 minute continuous running clock, perform 8 rounds of .20 seconds on/.10 seconds off for each movement. Rest 1 minute when Rotating from one movement to the other. Cal row Air squats Pull ups Push ups Sit ups Compare to December 7, 2015

Jumper

In 15 min build to a heavy 3 rep Thruster from rack Amrap 7: 3 Thrusters (95/65) 3 lateral bar hop burpees 6 Thrusters 6 burpees 9 Thrusters 9 burpees Etc.