ATOMIC CROSSFIT

Do You Stretch Enough?

• Prevent injury
• Increase muscle-tendon flexibility
• Enhance perormance
• Improve range of motion
• Increase sleep
• Alleviate muscle soreness
• Enhance well-being
• Decrease low-back pain
• Improve circulation
• Post-exercise cool-down
• Do you stretch enough?

 (c/o Chad Smith, a CrossFitter, Yogi-master-in-training and CrossFit trainer)

Saturday WOD 1/28/2012

Event  1

“3 Stations”

For time complete 3 rounds of the following:

15m DB OH Walking Lunge (35)(25)

2 Rope Climbs (15’)  (10’ scaled females) those without rope climbs - 20 “Knee ups”

7 Front Squats (155)(105) from the ground

 

Each team member starts at a different station and completes the prescribed work.  Once all 3 are done they rotate. All team members must complete 3 rounds of this circuit.

 

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Event 2

“Wind sprint with a twist”

 For time complete 2 Rounds each relay style:

10m Sprint 

   3 Burpees

10m Sprint

20m Sprint

   5 Burpees

20m Sprint

40m Sprint

    7 Burpees

40m Sprint

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Event 3

“MegaBlocks”

AMRAP 8 Minutes

Max KB Swings (53)(40)  – EMOTM 15 Squats each

Must rotate in order (minimum 10 swings before switching out) One person working at a time on swings.  Everyone does squats EMOTM

 

"Lopsided Victory"

 

AMRAP
17 Minutes

Buyin:  1 time through the killer cage.

25m DB farmers carry (45)(35)
8      DB Squat Cleans (45)(35)
10    KTE
       Windsprint  (10-20-30-40m)

 

Ego vs Integrity article by CrossFit Hollywood

 

 Happy Birthday Kuleen!

 

Happy Birthday Johnny Fjord!