WOD (Workout of the Day)

Stop N Go

WOD 09/22

3 rounds for time:
3 rope climbs
9 Front squats (165/115)
15 HSPU

Flashback Friday to just a week ago to this grand reunion of the 8:30am crew!!

Photo c/o Sonal Patel

Black Out

WOD 09/21

5-3-1-5-3-1
Bench press

Amrap 12:
36 double unders
18 Kb swings (53/40)
9 T2B

We are super proud to all who competed and represented our box well at Bring The Heat!  Congrats to Teach and her partner, Camz (CF Central Houston) for winning 1st place!

Also, thanks to those who showed up to cheer them on! We love the big turnout from Atomic CF!

Photo c/o: Linda Baker

Photo c/o:  Lynn Hinshaw

Body Block

WOD 09/19

3 rounds for time:

400m run
10 power clean (body weight)
10 S2OH (body weight)

 

This past Saturday the 8:30am crew rocked the Teams of 3-4 Workout! Welcome to our first time drop-ins, Desiree Thomas, Donovan Thomas and Jonathan Davis!

Californication

WOD 09/15

In 15-20 min build to a heavy 3 rep Deadlift.

For time:

10 rounds:
10 power snatch (75/55)
5 bar hop burpees

This is a test so give it everything you have! We will re-visit this workout in a few weeks…after we do some more fitness-ing 🙂