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 scaled option Double-Under attempts for the workout !

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 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Break up or combine the movements any how as long as the following are met:

The Clean starts at the ground and finishes standing at full hip extension, the Squats have to go below parallel and the presses finishes at locked out overhead.

****Best of luck to Robin Mitchell, Nancy Guerra and Sara Mendiola at the Turkey Wars III at Brick-Houston CrossFit Propel this weekend! ****

Flashback video CrossFit.com from May 2008!

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 baby was born a couple weeks ago!

 

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!