WOD (Workout of the Day)


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
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 …. 🤔


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