3 rounds for time: 10 squat cleans (155/110) 20 C2B pull ups 50 Double Unders Congratulations to Robin Mitchell for making the podium at the Turkey War III this weekend! Also, a big shoutout to Nancy Guerra and Sara Mendiola for representing Atomic CrossFit well! We are super proud of all of you!
For time: 10-8-6-4-2 Power cleans (155/110) 15-12-9-6-3 T2B *20 Double unders between rounds We are so grateful to all those who volunteered their time and others who helped out in many other capacities in making Atomic CrossFit’s Hammer & Chisel successful last month! The event was a success in a way that it allowed […]
AMRAP 20: 210m sandbag Run 15 GHD sit ups 9 box jumps (30/24) Photos c/o Maria Pete with MP Photography (@mybeautifulphotos2017) (email: email@example.com) We are super proud of Analilia Rodriguez and Stephanie Garcia on their first competition in the Sport of Fitness! They competed in the Scaled Division at the Atomic CrossFit Hammer & Chisel […]
EMOM 12: Min 1- 2 rope climbs Min 2- 20 sec L sit hold Min 3- 20 sec HS hold nose to wall 4 rounds for time: 12 DB snatch (50/35) 12 T2B 12 burpee box jump overs (24/20) Don’t be afraid to scale down or slow down to get that full range of motion. […]
**REMINDER: We are closed for the weekend due to the 2-day CrossFit Gymnastics Cert** Warm up: coaches choice 3 rounds for time: 5 ring muscle ups 10 Front squats (165/115) 20 box jump overs Core: tabata hollow hold 10 second active rest in superman hold
For time: 50 wall ball (20/14) 40 GHD sit ups 500m row Bench press 5 x 5 @ 75%+
In 15 min work up to your heaviest power clean for the day. 3 rounds for time: 300m run 15 ring dips 9 burpees Cash out: coaches choice
Deadlift 5-3-1-1-1-1 Start at 70% 1RM and work up. 3 rounds for time: 400m run 40 double unders 20 Front rack stationary lunges (95/65)
Treat this as an active recovery workout. 3 rounds for time: 500m row 15 Russian KB swings 20 push ups Spend the rest of the time foam rolling, laxing, and stretching any problem areas.
Warm up: coaches choice For time: 27-21-15-9 T2B OHS (95/65) Bar Hops Burpees