WOD (Workout of the Day)

Main Event

WOD 11/30

For time:

10-8-6-4-2
Power cleans (155/110)

15-12-9-6-3
T2B

*20 Double unders between rounds

We are so grateful  to all those who volunteered their time and others who helped out in many other capacities in making Atomic CrossFit’s Hammer & Chisel successful last month!   The event was a success in a way that it allowed us to bond as community!

 

Team MURPH

WOD 11/25

Free Community WOD – please sign up in MindBody using the MEMBERS LOGIN link.

In teams of two complete the following for time:

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

Both team members must run a mile together each time.
Teams may break up exercises between run segments however they wish but work one at a time.
Teams cannot move from run to pull-ups until both have completed the mile.
Call time when each team member completes their final mile.

Photo c/o Linda Baker

Happy Hour

WOD 11/22

5 sets of:
Push press x 3

Amrap 10:
5 power cleans (135/95)
10 T2B
15 Wall ball (20/14)

Congratulations to our very own Mike Dietrich and Orlando Guerrero for finishing 2nd place in Atomic CrossFit Hammer & Chisel Men’s Scaled Division!  We are proud of you guys!

Photos c/o Jamal Sheikh and Maria Pete (mybeautifulphotos@gmail.com)

 

Max Out

WOD 11/21

2 sets of:

In 3 minutes complete:
400m Run
Max reps DB thrusters
Rest 1 min

In 3 minutes complete:
400m Run
Max reps double unders
Rest 1 min

In 3 minutes complete:
400m Run
Max reps pull ups
Rest 3 min

Another proud moment for us to see Carlos Vasquez and John Farmer tackle their first Sport of Fitness competition at the Atomic CrossFit Hammer & Chisel VI a couple weeks ago.  Way to represent guys!

Photos c/o MP Photography (Maria Pete, email:  mybeautifulphotos@gmail.com

 

The Polywog

WOD 11/20

Deadlift
10-8-6-4-2
Rest 2-3 min between sets. Start at 50% and build from there.

For time:
15-12-9-6
Deadlift (245/165)
Burpee box jumps (20)

Our very own athletes, Sara Mendiola and Emily Domas, made the podium finishing 3rd at the Atomic CrossFit Hammer & Chisel VI.  We are so proud!  Congratulations Ladies!!

Photos c/o Jamal Sheikh

 

Mystery Saturday Team WOD

WOD 11/18

Saturday 8:30am WOD is off-site at a neighborhood park.  Please continue to sign up through our MindBody scheduler, so we know how many people to expect.
The address is 3902 Ridgeview Dr., Missouri City, TX 77459.

Bring your Jump Rope!!