WOD (Workout of the Day)

Timeless

WOD 10/23

Take 15-20 minutes and build to a heavy push press performed with excellent technique!

With a partner alternating each around
Amrap 12:
3 power cleans (135/95)
6 push press
9 push ups

The Six Thirsty Thursday Crew Shenanigans

Photo credit: Coach Panda

 

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
S2OH
Back squat
S2OH

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.

 

RBI

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 …. 🤔

Compete
https://www.wodrocket.com/event/details/3151/atomic-crossfit-hammer-chisel-2017-partner-event-in-stafford-texas-united-states

or Volunteer

https://www.wodrocket.com/event/details/3152/atomic-crossfit-hammer-chisel-2017-volunteers-in-stafford-texas-united-states