WOD (Workout of the Day)

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!


Snatch and Run

WOD 12/05

DB snatch 50/30

*100m run before every round

Jessica Portales performing a Dumbbell Snatch during the CF Open earlier this year.

photo c/o L Frederick Hinojosa Photography lfhphoto.com


WOD 12/04

Take 15-20 min and build to a heavy clean and jerk

3 rounds for time:
10 Deadlift (275/185)
20 clapping pushups
40 Double-Unders

Lots of energy in weightlifting right now with CrossFit LiftOff2017 and the IWF World Championship in California!

Benchmark Girl WOD Nancy

WOD 12/01


c/o CrossFit mainsite

5 rounds for time:
400m Run
15 OHS (95/65)

Why are CrossFit Benchmarks named after girls?

“I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.” -Greg Glassman, Founder of CrossFit
Benchmark Workouts – CF Journal article by Greg Glassman, Sept 2003