HSPU

2012 CFG Regional Team Chipper

2012 Games Regional Team Chipper Teams of 4 Part A. 20 Partner Deadlifts (455) 20 Handstand Push-ups 20 Partner Deadline (315) 20 Handstand Push-ups 20 Partner Deadlifts (455) 20 Handstand Push-ups 20 Partner Deadlifts (315) 20 Handstand Push-ups Part B. Row 1000m 25 Single Legged Squats 15 Hang Cleans (225/135) *** Atomic CF Hammer&Chisel Volunteers […]

Safety

4 sets: Push press x 3 Rest 90 sec L-sit hold 20-30 sec Rest 2 min For time: 21-15-9 HSPU Ring dips Push press (115/85) CF Gymnastics 2 day seminar will be held here at Atomic CrossFit on November 18 & 19.  Sign up here,  CrossFit Gymnastics Registration Photo c/o Coach Panda  

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

The Wolf’s Wrath

5-3-1-1-1-1 Push press Rest 2-3 min between sets 3 rounds for time: 10 strict HSPU 15 T2B 400m run A HUGE thank you to everyone who came out to the BBQ and Ball Games for Beth yesterday! We were so thrilled to see so many faces, new and old. Events like this show how incredibly […]

Electric Slide

5 sets of: Snatch x 3 (reset after each lift) Rest 2-3 min 21-15-9 Power clean (135/95) HSPU Video c/o Hook Grip —> more details