cal row

Three French Hens

3-person Team 9 Rounds for time , alternating exercises (22:00 time cap) 16 Wallball Shots (20/14) 14 Burpees 12/8 Calories Row 10 Front Rack Walking Lunges (135/95) Rest 5 minutes, then ………. Sumo Deadlift 3Rep Max    

The Warrior’s Three

In teams of 3: Amrap 25: 70/50 cal row 70 box jumps (24/20) 70 power snatch (55/35) 60/40 cal row 60 box jumps 60 power snatch (75/55) 50/35 cal row 50 box jumps 50 power snatch (95/65) 40/30 cal row 40 box jumps 40 power snatch (115/85) 30/20 cal row 20 box jumps Max reps […]

Yabba-dabba-doo

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 […]

RBI

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 […]

Gut Check

AMRAP- 4 min 25 Hang Cleans (115/85) 25 Wallball Shots (20/14) 25 cal row —rest 4 min— AMRAP- 4 min 20 Hang Cleans (115/85) 20 Wallball Shots (20/14) 20 cal row —rest 4 min— AMRAP – 4 min 15 Hang Cleans (115/85) 15 Wallball Shots (20/14) 15 cal row