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 […]
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 […]
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 […]
With a partner complete: 1000m row 50 burpees 50 wall ball 50 V-ups 50 ring dips Both partners must complete the 1000m row before moving on.
With a partner complete Amrap 25: 5 Curtis P’s (95/65) 10 box jumps (24/20) 400m run Partners alternate complete rounds.
With a partner complete 10 rounds of the following: 10 power snatch (105/75) 10 pull ups 350m row Partners alternate MOVEMENTS
With a partner complete: Amrap 10: 5 pull ups 5 burpees -rest 5 minutes- Amrap 10: 150m row 15 DB push press (30/20) *partners alternate complete rounds
I. Every 2 minutes for 16 minutes (8 sets): Hang snatch + Snatch Build across the 8 sets II. In teams of 2, complete the following for time: 50 T2B 300m farmers carry (heavy) 100 wall ball 300m farmers carry 150 slam ball 300m farmers carry Partition reps as needed. Only one person works at […]
With a partner 400m partner rope run ———— 100 Jumping lunges 50 Burpees over partner (partner holds plank, must hop over them) 100 DB power cleans (50/35) 50 T2B (Single DB overhead hold) 100 heavy rope rope jumps 50 cal row ((partner holds DBs in front rack) ————— 5-4-3-2-1 (I do 5, you do 5, […]
4 sets of: Bulgarian split squat (elevated) x 6 each leg Rest 2-3 min between sets With a partner complete the following: Amrap 20: 50 double unders 40 goblet squats (53/40) 30 KB swings (53/40) 20 burpees 100m run (together) Congrats to our very own Renae Schumann aka Southpaw, who renewed her CF Level 1 […]