WOD (Workout of the Day)

Three French Hens

WOD 12/16

3-person Team

9 Rounds for time , alternating exercises (22:00 time cap)

16 Wallball Shots (20/14)
14 Burpees
12/8 Calories Row
10 Front Rack Walking Lunges (135/95)

Rest 5 minutes, then ……….

Sumo Deadlift 3Rep Max



Power Up

WOD 12/15

5 rounds for time:

200m Run
1 rope climb
15 KB swings (53/40)
1 rope climb

We are so grateful and happy to share with everyone our very own, Eileen Bohmann.  She has been crossfitting with us since March 2011 and recently went through a difficult challenge in her life.

Repost from Eileen;  “Today I am very grateful!!! I don’t post a lot of personal business on FB, however, today was such a great day. I will try to keep it short. I was diagnosed with throat cancer in early July of this year. The tumor was removed through surgery, and I was lucky enough to get accepted by MD Anderson for treatment. The cancer metastasized to the lymph nodes in my neck. It was fast moving. I underwent radiation treatment for 6-1/2 weeks. What was truly amazing was the support I received from an inner circle of family and friends, and they became my “rocks”. They would call, visit, and check on me daily. They took me to my appointments when I couldn’t drive anymore and they pumped me up with hope when I waned. As word got out, the support continued to grow and people reached out to me. People I work with at Deloitte; people I work out with (Crossfit); friends and acquaintenances I lost touch with contacted me to let me know they were there if I needed them; folks that I knew, but didn’t know were going through the same thing reached out; the people that I sat with everyday at MD Anderson while we waited for our treatments…we support each other.

I spent the past 2 days at MD Anderson undergoing tests and consultation. I received news late this afternoon, that the cancer is gone. Recovery will take some time, but I will get there. I learned a lot through this experience and my plan is to definitely pay it forward.

Thank you all and MD Anderson. I am very grateful”

Atomic CF Open 2017 photo c/o L Frederick Hinojosa Photography 

The Warrior’s Three

WOD 12/13

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 snatch (135/95)

Photo c/o Nisha Deiss

Heavy Metal

WOD 12/12

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

WOD 12/11

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

WOD 12/09

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

WOD 12/06

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!