ATOMIC CROSSFIT

Filthy Fifty

For Time:

• 50 Box Jumps, 24" box
• 50 Jumping Pull-Ups
• 50 KB Swings, 1 pood
• Walking Lunges, 50 Steps
• 50 Knees to Elbows
• 50 Push Presses, 45 lbs
• 50 Back Extensions (scale: Good Mornings)
  
• 50 Wall Ball Shots, 20 lbs
• 50 Burpees
• 50 Double Unders (scale: Tuck Jumps)
  

Scale (A) = 30 Reps

Scale (B) = 25 Reps

Compare to 091009

Post results to comments.

Happy Birthday Rick!

Welcome Julie, athlete from Next Generation CrossFit!  (photo courtesy of Wheezy).

"Heavy Rowing Grace"

3 Rounds For Time

• 500m Row
  
• 10 Squat Clean and Jerk (155)

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Billdozer and Spec "Taco" during the 2nd WOD at the Sectional.

Juan "BB4" during the 2nd WOD at the Sectional.

"Stillwater"

3 Rounds For Time:

• 400m Run
• 15 Pull-ups
• 10 Push Presses (95)
• 5 Man-makers (25)

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Happy Birthday Anthony "Sarge"! 

More photos from the Central Southern Texas Sectional.

Sectionals Update

We are proud of our very own Spec, Billdozer and BB4, who have poured their hearts and dug deep in their guts on performing today's WODs.  Here's the link to the live update on results.

Guitarzan

 

Three person teams

For time

Phase 1:

3 rounds move immediately into next exercise.

One team member runs 100m

One team member holds low horse stance (5 burpee penalty for standing up Entire team to be done immediately)

One team member does:

• 7 deadlifts (225/185)
  
• 5 Power Cleans (135/95)
  
• 5 pushpress (95/65)

  

Phase 2:

3 rounds. Move immediately into next exercise.

One team member does 75 single rope skips

One team member does dead hang (5 burpee penalty for each drop Entire team to be done immediately)

One team member does:

• 5 wall ball
  
• 10 pushups
  
• 15 squats 
  

 

Phase 3:

Team does 100 ball slams cumulatively with one ball

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Stephanie C, Roger and Emily C are our newest athletes.  Let's welcome them to our ACF community.

UFC Fight Night Meet & Greet

****RSVP Requested to comments below****

From HeatherD:

We are back to the idea of trying to get the Meet and Greet together for UFC fight night on Saturday March 27th; however, it's a popular night and I am going to need an approximate head count to make any reservations that night (if I can make them at all). Can you please me let me know by THIS FRIDAY if you could make it that night? --location still to be determined.

So why am I making a big deal out of this you might be asking...myself, like many others, don't get the opportunity to meet the whole ACF family because my workout schedule is limited due to work, life, 2-year old, hobbies, etc. More so for our newbies, I would like for us to get the chance to meet those people behind nicknames, hilarious posts, and the pictures we see daily on the website. These people bring me back to the box each day as much as the workouts do!!!!

From Heather:

I created a google doc so we can have each others contact info.  If you want to be included just go in and add your info and it will automatically save and update. (link is on the icon).