Monthly Archives: July 2016

7.20.16 WOD

Athletes, the 22nd is the last day to register for our comp with a guaranteed shirt size. Registration for the Atomic Throw Down will close on July 29th. Grab your partner and sign-up asap. Coach Leo Strength: 10 Minutes to establish 1RM Thruster *Rack may be used. You must re-rack your own barbell. WOD: 3 Rounds for […]

7.21.16 WOD

WOD: Every minute on the minute for 15 minutes 1st minute – 5 Thrusters 70% of 1RM 2nd minute – 12 Box Jumps 24/20″ 3rd minute – 15 Ring Dips

7.22.16 WOD

WOD: “Kancy” 5 rounds for time 400m Run 15 Overhead Squats 95/65 30 WallBalls 20/14 @ 10/9′ Time cap… finish before class ends. Enjoy this lovely Friday WOD!

7.25.16 WOD

Athletes, I have been debating with myself for the past few days if I want to release any of the WODs. I have come to my conclusion and I will not be releasing any of the WODs. Being that this is a CrossFit Competition, You should be prepared for the unknown and the unknowable. I […]

7.26.16 WOD

WOD: 8 minute ascending Ladder of 2-4-6-8-10-12… Triple Unders 100m Sprint, between sets Rest 1 Minute then 4 Minute max effort Cal Row.

7.27.16 WOD

WOD: For time 30 Wall Kick-Ups 800m Run 30 Zercher Squats 135/95 30 Wall Runs (ea. side) 400m Run 30 Front Squats 115/80 30 Wall Cast 200m Run 30 Overhead Squats 95/65 Notes: men load your barbells with, 25’s, 10’s and 10’s on each side. Ladies load your barbells with 15’s, 5’s 2.5’s, 5’s and […]

7.28.16 WOD

Skill: 10 minutes of work on Overhead Squats WOD: 14 Minute AMRAP of 5 Hang Squat Snatches 115/80 30 Double Unders 15 Wallballs 20/14 @ 10/9′ 30 Double Unders Cash out: Max Distance Farmers carry 70’s/53’s Note: your cash out will be after time is called.

7.29.16 WOD

WOD: “Mary” 20 minute AMRAP of 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups

8.1.16 WOD

WOD: For time 100 Double Unders 1 Mile Run 200 Double Unders 1 Mile Run 100 Double Unders 25 Minute time cap.

7.19.16 WOD

WOD 1: “Baseline” For time 500m Row 40 Squats 30 Sit-Ups 20 Push-Ups 10Pull-Ups 1 Minute Rest, then WOD 2: For time 500m Run 40 Back Squats 135/95 30 Toes 2 Bar 20 Handstand Push-Ups 10 Bar Muscle-Ups 20 Minute time cap.