Front Squats

Prickly Pear

Teams of 3 8 minutes to establish max height box jump. Rest 4 minutes 3 rounds for time ea. relay style 7 Front Squats (155)(105) 50m farmers carry (70)(53) 200m run 15 Wallball (20)(14) 10′ Target  

Lucky Strike

6×2 Front squat. Start around 80% and build. For time: 800m Run 15/12 rope climbs (or 10/7 legless) 800m Run Atomic CrossFit gearspotting at the Inaugural game of the Houston Sabercats (a Major League Rugby Team) with Lisa Gruschkus this past weekend!

Clean Slate

Front squat 5-3-1-5-3-1 Rest 2-3 min between sets Amrap 7: 5 hang cleans (135/95) 10 wall ball (20/14) John Farmer, Atomic CrossFit Hammer & Chisel VI Photo c/o Maria Pete  

Formidable Foe

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. **** […]

Sting Like A Bee

3 person teams 1200m team run 60 Front squats (135/95) 12 rope climbs 800m team run 40 Back squats (135/95) 9 rope climbs 400m team run 20 OHS (135/95) 6 rope climbs Free Community WOD when you sign in on our MindBody scheduler by clicking the MEMBERS LOGIN link. The ideal OHS set up with […]

Triple Threat II

Take 10 minutes to warm up to 80-90% of your 1RM Front squat. 3-3-3-3-3 Front squat Rest 2-3 min Emom 15: Min 1- 10 dips Min 2- 10 T2B Min 3- 15 KB swings Video c/o CrossFit.Com

Double Play

In teams of 2 with one person working at a time and partition how you want Amrap 10: 10 pull ups 10 front squats (115/85) Rest 5 min Amrap 10: 250m row 5 burpee box jump overs (24/20) Congrats to Tony Chu and his mom for finishing the Ironman World Championship in Kailua-Kona, Hawaii this past […]

Stop N Go

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