Monthly Archives: March 2011

“Mainsite Vintage WOD”

For Time: Run 1 mile 100 Sit-ups* (Butterfly Abmat) 100 Back extensions* Run 1 mile *Mix and match back extensions and sit-ups as needed.   Post results to comments. Above is a picture of one of our 4pm crew a couple weeks back (left to right). Renae "SouthPaw", Dr. Peter, Kate, Victor, Jessica, Robert F, […]


CrossFit Games Open 11.2 DEADLIFT/PUSH-UP/BOXJUMP 03.29.2011 to 04.03.2011 MEN / MASTERS 45-49 & 50-54: Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24" box WOMEN / MASTERS 45-49 & 50-54: Complete as many rounds and reps as possible in 15 minutes […]

“Mainsite Madness”

For Time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, (1.5 poods/53lbs)(1 pood/35lbs) 40 Pull-ups 30 Handstand push-ups     Post results to comments.   Congrats to Kaylynn (second from right), who did her first half marathon this weekend! "Thomas and I did our first half marathon this morning and it was great…b/c of all of […]

Benchmark HERO WOD: “Abbate”

"Abbate" Run 1 mile 155 pound* Clean and jerk, 21 reps Run 800 meters 155 pound* Clean and jerk, 21 reps Run 1 Mile *Rx for ladies is 105 pounds Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean). Post time to comments. Enlarge image […]

Sunday Musings-Crossfitters Love Oly Lifts!

    (video courtesy of IronMaven) So, how do we brace ourselves when performing these movement or any movement at all?  We shared an article that was borrowed from my friend, CJ Martin of CrossFit Invictus, earlier this year.  on mastering your body's movements and the fundamentals of bracing filed under "Articles" category – read […]

Saturday WOD

Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg Post results to comments. If you are registered […]

Yonder Way Farm Orders – 3/31 Drop Off

This is a friendly reminder that the Yonder Way Farm orders drop-off is coming up on Thursday, March 31st. Your order will be available for pick up after 2:30 pm at Atomic CrossFit. You will have until SATURDAY, March 26th at midnight to place your orders for raw milk from Stryk’s Dairy. Please place your […]


  3 Rounds For time   500m Run 15 DB Squat Cleans (40)(30) 10 HSPU   Post results to comments.   Jami Foot Ankle mobility from bmack on Vimeo. mobilizing the knee joint from bmack on Vimeo. (video courtesy of IAMUNSCARED.COM and CF Endurance architect, Brian MacKenzie)

“Scavenge The Bottom”

3 Rounds for time:   7   Sandbag Demons (70)(50) 11 Deadlifts (225) 7   Burpees     Sandbag demon = Sandbag squat clean to thruster to backsquat to thruster to ground   Post results to comments. Happy Birthday Nisha ! We can't help but post the above picture as well.  We believe Nisha won this face off […]