T2B

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 […]

Mr. Roboto

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. […]

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

Team WOD #1,000,001 part deux

Teams of 2-3, For time complete: 60 KB Swings (two can work if teams of 3) 800m (together) —————— (one person working at a time) 6 Rope Climbs 60 GHD Sit-ups or MedBall Sit-ups (20/14) 60 Toes-2-Bar 60 GHD Sit-ups or MedBall Sit-ups (20/14) 6 Rope Climbs —————— 800m Run (together) 60 Thrusters (95)(65) (two […]

Black Out

5-3-1-5-3-1 Bench press Amrap 12: 36 double unders 18 Kb swings (53/40) 9 T2B We are super proud to all who competed and represented our box well at Bring The Heat!  Congrats to Teach and her partner, Camz (CF Central Houston) for winning 1st place! Also, thanks to those who showed up to cheer them […]

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 […]

Hoodwinked

Spend 10-15 min going over clean and jerk technique work. Clean and Jerk Every 2 minutes for 16 minutes complete 2 reps. Start around 65% and increase across the 8 sets Amrap 7: 6 T2B 12 wall ball (20/14) 24 double unders video courtesy of Hook Grip