“Death by…”

KB Swing (Set your Weight)
Starting @5 swings add
2 swings EMOTM until failure
5 reps the first minute, 7 reps the second and so forth


Weighted Pull-ups (25)(10)
Starting @ 1 Pull-up add
1 Pull-up EMOTM until failure
1 rep the first minute, 2 reps the second and so forth


Post results to comments.

   ACF at the Reebok CrossFit Games 2011
Atomic CrossFit at the 2011 Reebok CrossFit Games

Left to right:  Billdozer, T-Rex, AK, Jim, G, Brett, Face, Ramrod and Arnold

Let's plan on this trip again and we hope more ACF'rs can come along next year.




(more details on delivery date, Thursday, Aug 11th)

25 Responses to ““Death by…””

  1. Speedy J

    Great photo…next year for sure!
    Crossfit Clifton Park
    5 Rounds – Bear Complex
    4×20 Weighted Anchored Situps
    4×800 Run

  2. Speedy J

    Oh, Clifton Park carries Progenex..I suggested on Wednesday that they should sell it by the scoop – introduce it to their athletes, help them perform better etc etc..today on the board – “now selling Progenex by the scoop – $2.00”

  3. bryan g. aka playboy

    17 KB swings @60#
    8 pull-ups (3@ 10 or 15 / 5@ 25)

  4. Maddog

    Janet you are a marketing genius!!!
    When are you coming home we miss you.

  5. Coach Jim

    As you may have noticed, It’s Effing HOT. Please keep in mind the following:
    Drink water, and move to the air conditioning if there is major heat related discomfort.
    Common symptoms of heat exhaustion are: Profuse sweating, weakness, nausea, vomiting, headache, lightheadedness, and muscle cramps.
    Heat stroke is much worse and deadly. If these symptoms occur call 911 & immediately move the athlete to the A/C: The absence of sweating, with hot red or flushed dry skin, rapid pulse, difficulty breathing, strange behavior, hallucinations, confusion, agitation, disorientation.
    Also, if anyone has been diagnosed with a heat injury in the past, please be aware that this increases your risk for incurring another heat injury. Schedule your WOD early or late and avoid the heat of the day.
    Train safe!

  6. Easy Rider (aka Robert Hammond)

    17 KB 70# / 11 PU rx
    fun 8:30 class

  7. Billdozer

    19 KB’s(70#)
    10 PU’s(RX)
    Great class, great to see Tom Collins at 9:30.

  8. The Nomad

    In the 9:30 class again….and definitely a difference heat wise compared to the 5 pm!
    19 @ 53# / 9 (rx)
    Nice to work out with TC again!

  9. Coach Jim

    John, I have a spot for you on our team with numbers like that!

  10. Todd

    15 @ 70#kb
    10 @ 26#wv
    Tore on kb so decided to stop at rd 15.

  11. mario c

    mario c:
    19 KB (18#)
    7 Pull ups using assorted grips.
    Re: Jimmy’s post. I agree with everything Jimmy said, except if I should ever collapse, pass out, faint or lose consciousness for any reason during a WOD, NEVER call 911, as I have a very high deductible on my health insurance and don’t not need a $4,000 emergency room bill. Just let me lay there and when I wake up just tell me where I was in my scaled workout and I will continue. Or if I remain unconscious after a cut off time, just drag me outside and throw me into the back of my truck. Thanks, chief

  12. Ruel(the situation)

    15(60#)/ 10(25#)
    happy weekend everyone !!

  13. mario c

    mario c: For purposes of full disclosure, in my post above I forgot to add that I used no weight on the pull ups, check that, I left my hat and watch and shirt on, that’s got to count for something!

  14. ingrid

    Mario ha ha very funny :), maybe I shld pay attention to my deductible and ER fee and ambulance. The noon time is brutal and I salute those that could work in that heat.Last time I did it I could hardly breathe.
    19/15(40#,RR) @ 9:30

  15. Gab

    Kb 19 @ 60#
    Pull-ups 8 @ 25#
    I’m a bit disapointed with the pull-ups. Last two rounds, I have made jumping pull-ups.

  16. Jackrabbit

    17 kb @ 44#
    6 static pull up w/blue band
    Great to see everyone at 830!

  17. G

    17 KBS (53#), 9 PU (Rx)
    Stopped after 9; right hand rip was too deep! Next time….

  18. G

    From yesterday – Welcome on your first WOD Jeff D!
    Welcome on your first WOD Ken and Alex G!
    Good to see Mark V, Chi, TC, Will.I.Am back in action!
    Have fun at the Level 1 cert Arnold, Summer and Kansas!