WOD (Workout of the Day)

Candy Girl

WOD 10/02

For Time:

1000m row
Rest 5 min
1000m row
Rest 5 min
1000m row

Wonkavision II

WOD 09/30

Two person teams.  Reps can be broken up between partners in any way.

For Time:

Run to the Fire Hydrant with 1 slam ball per team (20/15)

100m Splat ball thruster throw (from the Fire Hydrant to the box (20/15)

50 Pull-Ups

40 Dead Lifts (225/165)

30 Back Squats (155/105) no rack

20 Parallette Push-Up Pass Through Dips

100 OH Walking Lunges (45# plate/25#)

*Suggested Scaling is on the whiteboard or Scale up!

Reminder:  The last Saturday of each month is Bring A Friend Free Community Workout.

Bend Don’t Break

We will be collecting donations of hygiene products benefiting the Star of Hope Mission. Bring hygiene packs (in clear plastic bags) or individual items that can be used in a hygiene pack.  This is the last weekend we are collecting for this month’s campaign beneficiary, Star of Hope Mission.   BRING A FRIEND to our Saturday 9/30 8:30am workout!!!

Full Court Press

WOD 09/29

5 rounds for time:
200m run
30 double unders
9 hang squat cleans (115/85)

Reminder:  The last Saturday of each month is Bring A Friend Free Community Workout.

Bend Don’t Break

We will be collecting donations of hygiene products benefiting the Star of Hope Mission. Bring hygiene packs (in clear plastic bags) or individual items that can be used in a hygiene pack.  This is the last weekend we are collecting for this month’s campaign beneficiary, Star of Hope Mission.   BRING A FRIEND to our Saturday 8:30am workout!!!

Double Jackie

WOD 09/27

Spend 15-20 min working on gymnastics weaknesses you may have

With a partner:

P1 completes:

1000m row
50 thrusters (45)
30 pull-ups

Then,

P2 completes:
30 pull ups
50 thrusters (45)
1000m row

This Thursday at noon is Ashley Grubbs’ last day to coach at Atomic CrossFit.  She is relocating to the West U area and her clientele is focused inside the 610 Loop from Meyerland to the River Oaks.  She started as a member and then became a coach in February of this year and she was a delight to have as part of our coaching team!  We wish her the best!  Don’t be a stranger Ashley!

Photo c/o LFHphoto.com

Hammer & Chisel 2015

Down With The Sickness – 2017

WOD 09/23

Teams of 4
20min AMRAP
One person at each station rotate when station ahead clears

10 DB man makers
25 wall ball shots
400m run
5 Burpee MU (ring or bar)
(Scale: Burpee pull ups)

At 20:00

5min AMRAP
Row for calories

Score: total reps + total calories

Post results in comments.

Photo c/o Coach Judy

Stop N Go

WOD 09/22

3 rounds for time:
3 rope climbs
9 Front squats (165/115)
15 HSPU

Flashback Friday to just a week ago to this grand reunion of the 8:30am crew!!

Photo c/o Sonal Patel

Black Out

WOD 09/21

5-3-1-5-3-1
Bench press

Amrap 12:
36 double unders
18 Kb swings (53/40)
9 T2B

We are super proud to all who competed and represented our box well at Bring The Heat!  Congrats to Teach and her partner, Camz (CF Central Houston) for winning 1st place!

Also, thanks to those who showed up to cheer them on! We love the big turnout from Atomic CF!

Photo c/o: Linda Baker

Photo c/o:  Lynn Hinshaw