WOD (Workout of the Day)

2012 CFG Regional Team Chipper

WOD 11/04

2012 Games Regional Team Chipper Teams of 4

Part A.
20 Partner Deadlifts (455)
20 Handstand Push-ups
20 Partner Deadline (315)
20 Handstand Push-ups
20 Partner Deadlifts (455)
20 Handstand Push-ups
20 Partner Deadlifts (315)
20 Handstand Push-ups

Part B.
Row 1000m
25 Single Legged Squats
15 Hang Cleans (225/135)

*** Atomic CF Hammer&Chisel Volunteers Meeting at 10am on Saturday, November 4th!


WOD 11/03

3 sets not for time:
3 bar muscle ups (or scale)
7 KB snatch each arm
10 box jumps AFAP

“Helen” CrossFit Benchmark
3 rounds for time:
400m Run
21 KB swings (53/35)
12 pull ups

***** The Friday, November 3, 6:30am class is cancelled.  We are sorry for the inconvenience*****

Attention Volunteers for Hammer&Chisel chisel: Meeting with Jim Kelly this Saturday at 10am. Thank you for registering and thank you in advance for your support!


Houston Strong

WOD 11/02

For time:
2k row
150 Double Unders
1 mile run

Spend remaining time stretching and foam rolling any problem areas.


Hero WOD “Brian”

WOD 11/01

Hero WOD “Brian”

WOD and photo c/o CrossFit.Com

3 rounds for time:
5 rope climbs (our RX marked target is 14’)
25 Back squats

Rx weight is 185lbs

RIP Sir!  CrossFit pioneered in honoring our nation’s heroes in a workout due to its rich grassroots history of LEOs and military men/women who found CrossFit early on.

”WILL – EVERY SINGLE ACTION we take add up to who we are becoming.  Every detail of your life is added and compounded into who YOU are building.”  ~ Dom Raso, Dynamis Alliance Corp


Dilly Dilly

WOD 10/30

6 sets of:
OHS x 3
Rest 2-3 min between sets

Amrap 10:
10 pull-ups
10 DB snatch (70/50)
10 box jump overs (24/20)

“Most people lack the proper glute strength and hip mobility to make their posterior chain work efficiently. If you want to do an overhead squat, your calves, hamstrings, glutes, adductors, and lower back will need to pitch in to move the weight.”

Sting Like A Bee

WOD 10/28

3 person teams

1200m team run
60 Front squats (135/95)
12 rope climbs
800m team run
40 Back squats (135/95)
9 rope climbs
400m team run
20 OHS (135/95)
6 rope climbs

Free Community WOD when you sign in on our MindBody scheduler by clicking the MEMBERS LOGIN link.

The ideal OHS set up with the arms holding the bar should look like a “Martini Glass”.  Sofia Durham (above) shows exactly what it should look like!

Check out this article from our very own archives, Hard Body Exercise.

Earn History

WOD 10/27

Every 3 minutes for 8 sets:
3 reps of “The Exercise”

*1 Rep = 1 Hang squat snatch + 1

RX on 3Rep on “The Exercise” requires hands never come off the bar and no resting on the ground.

Amrap 9:
8 Deadlifts (225/155)
8 burpee Box jump overs (24/20)

Photo c/o Coach George

Next Big Thing….

WOD 10/26

5 sets:
DB shoulder Press x 6
Rest 90 sec
Dual KB farmers carry 100m
Rest 90 sec

Amrap 4:
4 stric pull ups
8 push press (95/65)

Rest 4 min

Amrap 4:
15 KB swings (70/53)
30 Double Unders (scale to 40 singles)

Every last Saturday of each month is a free Community WOD at Atomic CrossFit.  We are making it easy when you sign in on our class it is free for this Saturday, October 28th!!  Please don’t forget that this is also the last Saturday on Atomic Bend Don’t Break’s campaign efforts to collect items to support this month’s beneficiary,

Sugar Land Animal Shelter PETOPIA