Double Jackie

Spend 15-20 min working on gymnastics weaknesses you may have With a partner: P1 completes: 1000m row 50 thrusters (45) 30 pull-ups Then, P2 completes: 30 pull ups 50 thrusters (45) 1000m row This Thursday at noon is Ashley Grubbs’ last day to coach at Atomic CrossFit.  She is relocating to the West U area […]

March Madness

6 sets of: Back squat x 3 Rest 2 min b/w sets. Build across the 6 sets. Benchmark workout “Jackie” For time: 1000m row 50 Thrusters (45)* 30 pull-ups *Do not drop empty barbells!

Benchmark WOD: Jackie

“Jackie” WOD c/o CrossFit.com 1000m Row 50 Thrusters (45) ** Please do not drop empty barbell** 30 Pull-ups Compare to results from August 15, 2012 Then, Skill Work: Handstand Holds Accumulate 2 minutes free standing (use a wall if necessary)