WOD (Workout of the Day)

Yabba-dabba-doo

WOD 11/17

Every 4 minutes for 20 minutes:

12 T2B
15 Deadlifts (135/95)
18 cal row

Another props to our competition newbies, Garrett Gray and Santiago Haasg.  The Atomic CrossFit Hammer and Chisel VI this past weekend was their first participation in the “Sport of Fitness”. We are very proud of these guys!

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

Walk-About Creek

WOD 11/16

Spend 15 minutes working on handstand or other gymnastic progressions.

3 rounds for time:
75 Double Unders
*7 Curtis P’s (95/65)

*1 Curtis P = Hang Squat Clean + Lunge 1 Leg + Lunge Other Leg + Push Press

Spend remainder of time foam rolling and stretching.

So proud of the Tony Hall and James Valenzuela also on their first competition in the Sport of Fitness this past Saturday at Atomic CrossFit Hammer & Chisel VI !!

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

High Maintenance

WOD 11/15

AMRAP  20:
210m sandbag Run
15 GHD sit ups
9 box jumps (30/24)

Photos c/o Maria Pete with MP Photography (@mybeautifulphotos2017)  (email: mybeautifulphotos@hotmail.com)

We are super proud of Analilia Rodriguez and Stephanie Garcia on their first competition in the Sport of Fitness!  They competed in the Scaled Division at the Atomic CrossFit Hammer & Chisel VI this past weekend!

Chiseled

WOD 11/14

5 sets:
Bench press x 4
Rest 30 sec
Single Arm Bent Over DB Row x 6 each arm
Rest 90 sec

For time:
1000m row

Followed by:

5 rounds of:
20 KB swings (53/40)
10 ring dips

It’s this coming weekend!!! Sign up soon!! Limited spots!
Photo c/o CrossFit Gymnastics Lead Coach Chuck Bennington
“The @cfgymnastics course is coming to Houston! If you haven’t attended, do yourself a favor and go! There are tons of valuable teaching strategies to apply at your box, gym or to your own training. Plus, it’s a whole lot of fun! There’s still time to register! Level 1 is not a requirement! 💪🏼🤸🏻‍♀️🎉 @cfgymnastics “

Prep Day ACF Hammer&Chisel

WOD 11/10

Just a reminder that all classes are cancelled on Friday, November 10, to prepare for the competition we are hosting on Saturday, Veteran’s Day, November 11.

if you want to help out on Friday, you can show up in the morning around 9am.  We appreciate any help from our tribe!

 

Formidable Foe

WOD 11/08

With a partner complete 3 rounds each of:
500m row
6 Front squats (225/155)—from ground

Followed by

3 rounds each of:
500m row
10 Thrusters (115/85)

*one person working at at a time.

***Reminder:  Hammer&Chisel Judges Meeting on Wednesday night 7pm!

****All Classes are cancelled Friday for preparation of our Hammer&Chisel competition on Saturday.

**** Show up right around mid morning/noon on Friday to do functional work moving around all equipment.  We appreciate the help and support!

 

Mr. Roboto

WOD 11/07

EMOM 12:
Min 1- 2 rope climbs
Min 2- 20 sec L sit hold
Min 3- 20 sec HS hold nose to wall

4 rounds for time:
12 DB snatch (50/35)
12 T2B
12 burpee box jump overs (24/20)

Don’t be afraid to scale down or slow down to get that full range of motion.  It’s also for your own safety to sustain the workouts injury free during the entire fitness journey.  Photo  c/o and Repost from Performance Care RX