ATOMIC CROSSFIT

"The Cure For Asthma"

5 Rounds For Time:

• 10 Back Squats (Body Weight)
• 15 Burpees
• 20 Wall Ball

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David Neely does his 20lb wallball with accuracy.

"Harvard Law"

21 - 15 - 9 Reps For Time

• Ring Dips
• Thrusters (95)
• Box Jumps (24")
  

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Billy & Spec Sectionals 2k Row and 275lb DL WOD from ATOMIC CROSSFIT on Vimeo.

Installment on a few video coverage from the Sectional last weekend.  The rest will be uploaded onto our vimeo account by this weekend.

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

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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.

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.