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 […]
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 […]
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!
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 […]
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
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.
Teams of 3 complete a total of 21 rounds: 10 sandbag front rack lunges 10 sandbag Ground to shoulder 20 lateral hops over the sandbag 200m row * perform this relay style. When the person ahead of you reaches the rower, next partner may begin. Congratulations to Jonathan and Katie (aka KSP) ! Their beautiful […]
Please mark your calendars! On Saturday, December 23rd will be our holiday get together “pot luck style” . It will immediately follow the Christmas Holiday Saturday 8:30am WOD! There will also be a prize each for the two best Christmas/Holiday outfits!
AMRAP 15: 2-4-6-8-10-etc. DB snatch 50/30 *100m run before every round Jessica Portales performing a Dumbbell Snatch during the CF Open earlier this year. photo c/o L Frederick Hinojosa Photography lfhphoto.com
Take 15-20 min and build to a heavy clean and jerk 3 rounds for time: 10 Deadlift (275/185) 20 clapping pushups 40 Double-Unders Lots of energy in weightlifting right now with CrossFit LiftOff2017 and the IWF World Championship in California!