Double Play

In teams of 2 with one person working at a time and partition how you want Amrap 10: 10 pull ups 10 front squats (115/85) Rest 5 min Amrap 10: 250m row 5 burpee box jump overs (24/20) Congrats to Tony Chu and his mom for finishing the Ironman World Championship in Kailua-Kona, Hawaii this past […]

CrossFit Gymnastics 2-day Seminar

CF Gymnastics 2 day seminar will be held here at Atomic CrossFit on November 18 & 19. Spend a weekend getting #gymnasty with us, learning proper progressions, programming, coaches eye, scaling for all athletes. Both athletes and coaches will benefit from a weekend with the CFG Staff. Sign up and bring a friend to share […]

Ridin’ the Pine

4 sets: Back squat x4 Rest 90 sec Weighted chin ups x 5 Rest 90 sec Bear Complex: Perform 3 sets of 5 reps of the following complex: (5 consecutive reps hands do not leave the bar and the bar doesn’t rest on the ground) Power clean Front squat S2OH Back squat S2OH Goal is […]

RBI

3 sets For max reps: 1 minute max wall balls (20/14) 1 minute max box jumps (24/20) 1 minute max KB swings (53/40) 1 minute max cal row 1 minute max push press (95/65) 1 minute rest Atomic CrossFit Hammer & Chisel 2017 If you are an avid CrossFitter, we’re pretty sure that this will […]

Targeting

Spend 15 minutes working on snatch technique (stay light) 3 rounds for time: 400m run 15 OHS (115/85) Video:  Aleksey Torokhtiy

Pass Interference

E2M 16: Back squat x 2 (heavy) Amrap 6: 3 squat cleans (135/95) 6 pull-ups 12 KB swings (70/53) Check out this article below pulled from The Best Kept Secret: Why People Have To Squat Differently Credit to https://themovementfix.com “Athlete’s won’t squat the same, and they SHOULDN’T! I hope I shed some light on the WHY. […]

Safety

4 sets: Push press x 3 Rest 90 sec L-sit hold 20-30 sec Rest 2 min For time: 21-15-9 HSPU Ring dips Push press (115/85) CF Gymnastics 2 day seminar will be held here at Atomic CrossFit on November 18 & 19.  Sign up here,  CrossFit Gymnastics Registration Photo c/o Coach Panda