WOD (Workout of the Day)

Double Play

WOD 10/18

In teams of 2 with one person working at a time and partition how you want

Amrap 10:
10 pull ups
10 front squats (115/85)

Rest 5 min

Amrap 10:
250m row
5 burpee box jump overs (24/20)

Congrats to Tony Chu and his mom for finishing the Ironman World Championship in Kailua-Kona, Hawaii this past weekend!


Ridin’ the Pine

WOD 10/17

4 sets:
Back squat x4
Rest 90 sec
Weighted chin ups x 5
Rest 90 sec

Bear Complex:
Perform 3 sets of 5 reps of the following complex:
(5 consecutive reps hands do not leave the bar and the bar doesn’t rest on the ground)

Power clean
Front squat
Back squat

Goal is for max weight lifted during the 3 sets. Rest 2-3 min between sets.

Mary soaking up the great weather and amazing display of cirrus clouds after working out with the lunch crew.



WOD 10/16

3 sets For max reps:
1 minute max wall balls (20/14)
1 minute max box jumps (24/20)
1 minute max KB swings (53/40)
1 minute max cal row
1 minute max push press (95/65)
1 minute rest

Atomic CrossFit Hammer & Chisel 2017
If you are an avid CrossFitter, we’re pretty sure that this will look familiar …. 🤔


or Volunteer



WOD 10/12

Spend 15 minutes working on snatch technique (stay light)

3 rounds for time:
400m run
15 OHS (115/85)

Video:  Aleksey Torokhtiy

Pass Interference

WOD 10/11

E2M 16:
Back squat x 2 (heavy)

Amrap 6:
3 squat cleans (135/95)
6 pull-ups
12 KB swings (70/53)

Check out this article below pulled from The Best Kept Secret: Why People Have To Squat Differently

Credit to https://themovementfix.com

“Athlete’s won’t squat the same, and they SHOULDN’T! I hope I shed some light on the WHY. Athlete comfort will dictate the stance that puts their hip in a better bony position. There are narrow squatters and there are wide squatters. That may have nothing to do with tight muscles or “tight” joint capsules and have more to do with bony hip anatomy.

Very few people are at the end range of their hip motion, so hip mobility drills are definitely a good idea.

People will express their hip mobility in different planes, and that is not a bad thing.” Continue reading…


WOD 10/09

Rest 3 min

Emom 10:
3 Deadlifts
6 bar hop burpees

Use 85% of today’s heaviest single

Congrats to Coach Panda’s 1st place win!