“Crack Kills”

Back Squat
1-10-1-20-1-30 (30 minutes to complete)

Compare to 110506

AMRAP 10 Minutes

20 Double-Unders
15 Push-ups
10 Box Jumps (24)(20)
10 SDHP KettleBell (70)(53)


Post results to comments.

 Shirtspotting George 3rd Place Solo on Adventure Race
Happy Birthday George C!!

 Also, Happy Birthday to one of our latest newbies, Bill M!

34 Responses to ““Crack Kills””

  1. mario & chrissy c

    Happy Birthday George and Bill!!!

  2. mario & chrissy c

    Happy Birthday George and Bill!!!

  3. Jackrabbit

    Happy Birthday George!!!
    Can’t be there today!! πŸ™ πŸ™
    Will have to do some running or something.
    Arnold…Happy 2yr Anniversary to you! You’re one tuff chick! (Didn’t see your post until this morning)

  4. Junior

    Happy birthday!
    Great job SpeedyJ, Josh, and C-note. Small class but everyone got some great work in! Thanks for sharing the bar SpeedyJ! Quads were
    Definitely burning this entire workout!! πŸ™‚
    3 rds + 45 reps

  5. Easy Rider (aka Robert Hammond)

    4 rds + 44 reps
    Happy birthday George and Bill!

  6. george

    Thanks for the HBDs. in California. brought my jump rope. double unders are on my BD wish list.

  7. Speedy J

    Happy Birthday George & Bill!!
    Jamie, you are strong!! So glad to be on the bar with you this am, you made it look EASY! Good job Ben & Josh..we were a small powerful group!
    5rds+43 Rx
    Getting stronger feels good!!

  8. mario & chrissy c

    Happy Birthday George and Bill!!!

  9. Keith F

    Happy Birthday to George and Bill!!
    It’s my one year anniversary today for atomic crossfit! It’s been a hell of a ride so far. I’m in the best shape I’ve ever been in, stronger than ever, and all of my non-crossfit friends are freakin’ amazed at what I can do! If someone would have told me last year that I’d be doing crossfit, and have a couple of competitions behind me by now, I would not have believed it.
    That being said, I feel like I’m just getting started — I have so much stuff to work on — OHS, DU’s, Handstands, Muscle ups, gas tank — to name a few :-). I guess this really is a journey rather than a destination, and I’m looking forward to continuing the journey, and celebrating more anniversaries in years to come. Thanks to Grace, Jim, Billy, Daniel, JB, Beth and everyone else that has helped me on my path since I’ve joined atomic crossfit — and a special thanks to Easy Rider for bugging me relentlessly about atomic for a year and a half before I got here πŸ™‚
    Looking forward to the wod tonight!

  10. S*Nash

    115-95-135-85-145-75 3 rounds (35#kb)
    This one was a killer for me! I was gasping for air at the end of the AMRAP. First time to do real box jumps for about aa year!! Could only step up with the baby bump πŸ™‚ That being said, they felt great! Only got 3 rounds because of DUs but I have to practice them in order to get them. Thanks for the pointers Ramrod!
    Yes, Billy is the DU King but he doesn’t like to coach me, wha wha whaaaa πŸ™‚

  11. JohnnyB

    225-155-245-155-260(new pr)-135 (BS)
    4 rounds rx
    Thanks MP, HTB & CoachD!
    Happy Birthday guys!

  12. DIVA (Callie)

    3 rds + 13 (40#KB)
    Thanks for pushing me Daniel, and thanks for the encouragement Brett!
    Happy birthday George and Bill!!!

  13. Green Lantern aka Playboy (fka bryan g.)

    3rds rx
    F’en DUs….

  14. Green Lantern aka Playboy (fka bryan g.)

    That should be 260 on my last 1rep, which is a pr!

  15. Keith F

    3 + 5 (du’s/singles,53#kb)
    Not a bad anniversary wod πŸ™‚

  16. The Famous J Mo/BJules ;)

    3+36 RX
    53# KB for the first time!!!!!!!!!!!!
    Great time with Teach and G at Club Atomic! Can’t wait for the big plans in the works!!!

  17. G

    Rocky Top, thank you for being my sidekick today. I’m a little rusty on Back Squats and you made me better. You did great!!
    (*)Got too low and too slow on the last 1rep. Ramrod, Teach and Will, thank you for the words of wisdom and pointers. I will work on it.
    MetCon: 5 rds + 20 reps (Rx)

  18. G

    Welcome on your first WOD Ivan and Stephen C! Good to see Bernard drop-in!
    Also good to see JR, Holly, Easy Rider, AJ, Ruth, Steve W, Eric F back in action!
    @Keith F, that’s a great testimonial!
    @C-Note, I couldn’t agree with you more….they are definitely humble and very beastly! A dichotomy of character that is a rare combination.
    @S*Nash, I can relate to that…it’s a challenge having to coach your spouse or child. Generally as coaches, we are extremely harder on people we are very close to.
    @B-Jules, way to go on the big KB! Looking forward to the theme for next week’s Club Atomic!
    Way to go on the PRs guys!
    @George, nice to see you chime in! Hope you are having an awesome bday celebration!

  19. Babs

    4rds+4(parallet hops,step-ups,26#)
    My feet were like lead tonight.

  20. Silverback

    Had to do square at LA Fitness as I couldn’t make a class time.
    225 – 185 – 265 – 155 – 255 – 135. Not the same…

  21. Disco D Nicole

    Happy Birthday George and Bill
    I believe Arnold and I have been Crossfitting for 2 years today!!!!

  22. Silverback

    Keith, you have gone through such a transformation since showing up at ACF. You are now truly a fitness warrior who can achieve anything you set your mind to.

  23. G

    Bill M, hope you are reading this (or at least you partner-in-action, Mark V)….hope you enjoyed your birthday!
    Happy Anniversary Keith, Nicole and Arnold(yesterday)! Love the positive impact of CrossFit in your lives!

  24. Will.I.Am

    HBD & anny’s to all y’all!!!
    Oly class is blowing my mind right now y’all are doing so well!!!! I’m excited to get some load on y’all in wk3!
    This wod was right up my alley and I even had a hard days work ahead of me! I hit everything dead on and rocked te squats.
    3+45 Rx damn DU’s!!!
    Thx Bullhorn for the rope.
    @Arnold: love teaching this stuff!! Love that y’all take what I’m saying to heart more
    @G: always here to help

  25. Will.I.Am

    Teach BJules: club Atomic is just “ok” BURN!!!!

  26. Disco D Nicole

    Sorry Steph I missed your 2 yr yesterday. Mine was today and in my top 5 best thing I ever did in my life!!!!!

  27. T-REX

    155-135-185-125-195*-105. Amrap 3+5, echo playboy and will.i.am- curse DUs!

  28. 'Prego' Teach

    Great night tonight! So good to be back in the box πŸ™‚
    Will – you REALLY shouldn’t hate on Club Atomic…. Big things are coming and you will want to get in on the ground floor. Just sayin’ πŸ™‚
    J Mo- Big things…huge….
    So many new faces tonight, it was nice to meet Angel, Keith K, JR, Ivan, Bernard, and King. Sorry if I missed anyone!
    Glad to be graced with Billy’s presence this evening….I felt like I was truly in the company of greatness…
    G- same to you πŸ™‚
    Congrats to everyone on the PRs tonight!

  29. Rocky Top (aka Abbye Mac)

    3 + 19
    Loving the OLY class! Thanks Coach WIll!

  30. Eric F

    Happy Birthday George
    4 RDs (RX)

  31. Bobo

    forgot to post yesterday.
    Happy Birfday George!
    Metcon: 4+47 RX.
    push ups killed me.