With a partner complete 3 rounds each of: 10 later box jump overs (24/20) 15 Thrusters (95/65) 20 T2B Each partner completes one whole round before switching. Non working partner must hold the front leaning rest position. If partner drops then both teammates stop and do 3 burpees before continuing.
In 15-20 min build to a heavy backsquat double For time: 30 pull-ups 50 Thrusters (45) 1000m row The Mechanics and Importance of Deep Squatting by CrossFit Journey It is a common mistake to see many newcomers in the gym performing what can be referred to as partial squats. These usually either fall in the quarter […]
Buy-in: 20 Calories Row 12 Movements and 31 Reps of each movement *ALL Barbells must be upfront and non-Barbell movements must be in the back or behind the rigs. Push press (75/55) Pull ups Power snatch (75/55) (Scale to Hang Power) Med ball sit ups Toes to bar Push ups Box jumps (24/20) Back squats (75/55) Double unders (UB […]
21-15-9-3 Thrusters (115/85) GHD sit ups 10 meter line sprints **Friendly Reminder: On Friday 12/29 the last class for the day is noon. There will be no 4:30pm and 5:30pm classes. Saturday 12/30 – Community WOD 8:30am Sunday 12/31 – Open Gym 9am Monday 1/1 & Tuesday 1/2 – Closed Also, be sure to sign […]
In 15 min build to a heavy 3 rep Thruster from rack Amrap 7: 3 Thrusters (95/65) 3 lateral bar hop burpees 6 Thrusters 6 burpees 9 Thrusters 9 burpees Etc.
E2M 16: Backsquat x 3 3 rounds for time: 20 Thrusters (95/65) 30 Double Unders 20 pull ups Photos c/o Linda Baker
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. **** […]
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 […]
For time: 27-21-15-9 Thrusters (95/65) 80-60-40-20 Double unders
I. 20 minutes to establish a new 1RM Clean and Jerk. II. 3 rounds for time (SPRINT!): 10 thrusters (115/85) 10 burpee pull-ups