400m Run (time trial)

For Time:
100m Sprint (begin at the fire hydrant and run into the box to start)
25 Deadlifts (225)(155)
50m Sprint
20 Hang Power Cleans (135)(95)
25m Sprint
30 Thrusters (45)
200m Sprint

Compare 400m run time trial to December 26, 2012

Post Run time, MetCon time and scale in comments.

ATTENTION ATOMIC CROSSFIT:  On Thursday 6/6/13 from 9:00am-9:00pm we will hold an auction for 4 GOLD package tickets (7/26,7/27&7/28) general admission for the 2013 CrossFit Games. These maybe purchased individually or in groups. Also we will auction 2 SILVER package tickets (7/26, 7/27 & 7/28) general admission for the 2013 CrossFit Games (these tickets are together).

  • the bidding online will be on our fundraising website:
  •  if you want to call in a bid call: 281-782-4965 it will be logged according to the time and Stephanie will  input your bid.
  •  we buy these tickets so opening bid for Gold tickets will be $250, opening bid for Silver will be $100


Games Bound by D


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ACF shirtspotting Johnny Fjord at the CFG South West Regional
ACF shirtspotting with Johnny and Carolyn Fjord spectating their spectacular son, Brennan (who finished 15th overall), compete in individuals at the CF Games South West Regional this past weekend.


ACF gearspotting with Jack English during his and Connie’s European vacation


ACF shirtspotting Ellliot CF NYC
ACF shirtspotting with our very own Iron(E) at CrossFit NYC


22 Responses to “KHS”

  1. Gina

    11:28 RX

    Grace’s pre & post WOD torture sessions are epic! 🙂

    Eileen – awesome job on the heavy DL & for keeping going!

  2. lauraD

    400: 1:45
    wod 12:59
    DL: 85#, HC: 55#, T: 35#
    “Greater love hath no man than this, that a man lay down his life for his friends.” John 15:13
    RIP M. Renaud, R. Bebee, R. Garner, A. Sullivan My respect, gratitude, & condolences to our HFD family.

  3. Easy Rider aka Robert Hammond

    400: 1:18 Nice race with Sonal!
    wod 9:02 Rx

    Good seeing Jackrabbit back and the rest of 8:30.

  4. JLocks

    Eileen is a BEAST! Nice work!
    1:26 on the 400 m run
    11:26 rx

  5. Eileen

    1:48 – 400 mtr; 15:something; 115#DL; 45# thrusters & HC. Shout out to the 5:30 am crew…an AWESOME group of folks. Thanks so much for getting me thru this WOD. Couldn’t have done it w/o you.

  6. T-REX

    400 = 1:5?, wod= 6:52 (rx). Oh how these numbers don’t seem to add up! Lol! Loved working with Sonul, Jess, Jackrabbit, Toe, and the rest of 8:30! Fun class, thx G!

  7. Maria Poutous Botti

    1:38/14:14 (105,65,45)
    Great job 9:30!! Thanks Grace!

    Thoughts and prayers to Jerry and Michael M. and the fallen firefighters today.

  8. Jimy

    1:26/11:04 (205/115)

    Good game noonies. Great to meet ya Iceman

  9. Iceman

    400M: 1:23 – PR – 15 seconds faster than Dec 26.

    10:48 (185#, 95#)

    Nice to meet the nooners!

    G – I didn’t melt, but may have been close to a heat stroke by the time I finished!

  10. sonal

    1:18 easy was just not letting me pass him !!!!
    8:16 rx
    Awesome 8:30 group 🙂

  11. andi

    1:38 – 400m

    9:34 (145#, 85#)

    Nice to meet Iceman, don’t be a noon stranger! Summer is officially here – it be hot!

  12. Chad "The Nomad" Blaylock

    Greetings from New Orleans! Popped into Crossfit Nola for some WOD fun.

    EMOTM 10 minutes:
    Strict HSPU 4-6 Reps

    EMOTM 15 minutes:
    1 Power Snatch (75% of 1RM)
    2 OHS

    No Misses RX/95# No misses

    See y’al Friday!

  13. Iron E

    Nice racing against the Professor! Thanks for pushing me to run faster during the last sprint!

  14. Katie Ramos Swan

    1:30/run 9:00 (95#,65#)

    Fun times with the barbell. Glad to see you T-REx. Nice to meet you again Jessica!

    Thanks for the post wod workout Sonal.

  15. Southpaw

    2:08 (3 seconds faster than Dec 26– PR). It was hot, & during this I nearly puked twice & had to stop twice! I wanted to come in under 2 minutes & I hated that I stopped during a time trial 🙁 but i really didn’t have a choice & least I finished it. And with a PR. I’ll take it.

    14:2? (135, 65, 45). This was awful! I LOVED IT!!!

    I really left it all on the floor. I couldn’t even move for a few minutes. It was great!

    Great work, 4pmers! Awesome class Coach Daniel, thanks!

  16. landfil

    400M – 1:03 or 1:04
    9:40 (205, 115)

    Note: The 6pm 400M was from the fire hydrant, through the alley, back to 4 parking spaces past the fire hydrant.
    Controversy was to be had.

    Great running Professor!

  17. Chrissy C


    11:33 (105# DL/65#HPC/35# thruster)


  18. OG

    1:24/11:20 (185/105)

    Pat, MP and Dan were flying on that 400. Thanks again for the push Jim. Short, butt kicker workout.

  19. The Professor

    Thanks to everyone for thoughts and prayers this week; you’ve been an amazing support system.

    0:59 400

    9:07 Rx

  20. G

    Very late post for Wed 6/5,
    400m Run Time Trial: 1:28 (hung on dearly for life with Trapz’s pace, by 2 seconds)
    MetCon: 8:24 (Rx)