Benchmark Girl WOD 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?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.” -Greg Glassman, Founder of CrossFit
Benchmark Workouts – CF Journal article by Greg Glassman, Sept 2003

Main Event

For time:

Power cleans (155/110)


*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 us to bond as community!



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 wish but work one at a time.
Teams cannot move from run to pull-ups until both have completed the mile.
Call time when each team member completes their final mile.

Photo c/o Linda Baker

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 their first Sport of Fitness competition at the Atomic CrossFit Hammer & Chisel VI a couple weeks ago.  Way to represent guys!

Photos c/o MP Photography (Maria Pete, email:


The Polywog

Rest 2-3 min between sets. Start at 50% and build from there.

For time:
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