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.

The Sandlot

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 […]

Atomic Christmas Holiday Party

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!

Snatch and Run

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

Heist

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!