5 rounds for time:

  • 400m Run
  • 20 DB Snatch alt arms (45)(35)

Post time and scale in comments.

We will have regular schedule this week during the CrossFit Games with the exception of the following cancellations:

MON, 7/29 530am, 630am, 830am, 930am and noon (WOD and Open Gym)

MON , 7/29 1030am and 7pm Young Guns

Dianna Dirty D DL with Southpaw
Happy Birthday Dianna aka Dirty D (right)!

21 Responses to “Hairspray”

  1. Southpaw

    H A P P Y B I R T H D A Y D!!!!

    I hope it’s the best day ever, & I can’t wait to have another deadlift face off!!

  2. carahinojosa

    Freddy and I did this one at the track.

    Warm-up…3 rds:
    5 hspu
    10 pushups
    15 situps (I opted out of this one bc the grass was itchy :))
    20 du (I did singles and a few doubles)

    18:39 (25#)

    Happy Birthday, Dianna!

  3. Freddy Hinojosa

    Way to go, Team Atomic- Proud of you guys!

    Worked out with Cara at the track:
    16:24 – 25# (sorry, that’s all we had πŸ™‚

    Happy birthday, Dianna.

  4. leanderjean1

    coach was screamin that we’re just having fun … as I almost fainted lol good monday 25:15

  5. just jerry

    15:40 (35) did this wod at home. 35 pounder was all I had. The heat was brutal.

    Happy birthday dianna.

  6. Russell J


    First day back after 2+ weeks nursing what turned out to be a fairly significant hamstring pull. (I’m sure most of you had assumed that my absence was due to my competing at the elite level at the CrossFit Games.)

    Had intended to scale it back to three rounds anyway, but didn’t even make it that far. Did 3 runs and 2 rounds of snatches before the hammy cramped up. Oh well, DNF is better than DNS. I was tired nonetheless, so I guess i got something out of it.

    Hadn’t had Billy for a coach in quite a while. That was cool; just wish I could’ve finished the WOD.

  7. OG

    21:57 rx

    Ugh. Need to work on running. Nice work everyone…good to see billy leading the class again πŸ™‚

  8. Southpaw

    20:50 (25). Tried really hard to get it under 20 minutes. I need to work on the tank some more. I’ll get it.

    GOOD NEWS I guess::: during the warmup I managed to get 4 DUs at the same time before my body realized it was being so awesome & decided to stop. This is a DU PR for me. I get so excited at stuff that seems small but this is huge for me! I almost feel like a real CrossFitter!

    Great work 6pmers! Congrats on that bar MU Daniel Standifer! Thanks Coach Billy!

  9. T-REX

    20:51(rx). Felt good but just couldn’t breathe, lost some seconds taking time to recover. Thx Billy and Arnold, yes – I did get the first 400 under 2min but downhill after. Happy bday Dirty D! Also, way to rep TeamACF13 – tribe all the way!

  10. Trip

    Happy Birthday Dianna!!

    Congrats Team Atomic! We are all so proud of you! You represented Atomic with grace and honor.

    18:16 RX

  11. Eileen

    23:02; 25#. Did manage to meet Coach Billy’s demand…first lap around in less than 2 min. The rest were toast.
    Happy Birthday D! Congrats to Daniel…saw that.