Partner WOD

Formidable Foe

With a partner complete 3 rounds each of: 500m row 6 Front squats (225/155)—from ground Followed by 3 rounds each of: 500m row 10 Thrusters (115/85) *one person working at at a time. ***Reminder:  Hammer&Chisel Judges Meeting on Wednesday night 7pm! ****All Classes are cancelled Friday for preparation of our Hammer&Chisel competition on Saturday. **** […]

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 […]

Wonkavision II

Two person teams.  Reps can be broken up between partners in any way. For Time: Run to the Fire Hydrant with 1 slam ball per team (20/15) 100m Splat ball thruster throw (from the Fire Hydrant to the box (20/15) 50 Pull-Ups 40 Dead Lifts (225/165) 30 Back Squats (155/105) no rack 20 Parallette Push-Up […]

Double Jackie

Spend 15-20 min working on gymnastics weaknesses you may have With a partner: P1 completes: 1000m row 50 thrusters (45) 30 pull-ups Then, P2 completes: 30 pull ups 50 thrusters (45) 1000m row This Thursday at noon is Ashley Grubbs’ last day to coach at Atomic CrossFit.  She is relocating to the West U area […]