5 Rounds Of 15 S.D.H.P. 15 Thrusters

*95/65

10 Min. A.M.R.A.P. Of 7 K.B.S. 10 Toes 2 Rings Rest Then "Annie"

*72/52

"J.T." 21-15-9 of H.S.P.U.,Ring Dips, Push Ups

20 Min. A.M.R.A.P. Of 150m Row 3 K.B.S., 6 Burpees, 9 Box Jumps .

*skill work : max Double Under,G.H.D. Sit Ups, and Ring Dips

*aim for a new max rep p.r. for each movement, take no more then 4min for each .

*72/52 k.b.s. *20" box

Emma With d.b.Clean n Jerks

O.H.S. 5 5 5 Rest Then "JOSH" 21 O.H.S, 42 PULL UPS, 15 O.H.S, 30 PULL UPS, 9 O.H.S.,18 PULL UPS

*95

Sunset Beach after the paddle boarding .

Thanks to everyone who came and had fun ! 

After 60min of paddle boarding we sampled some 

interesting food trucks for some really delicious non-paleo sustenance,

Then to the beach for some home made sandbags for future torture .

THANK YOU!!!!

Dead Lifts 1 1 1 1 Rest Then Dead Lift & H.S.P.U . Ladder 1-10

*225/155

Back Squat 3 3 3 3 (each set followed by 5 box jumps) rest then " Jackie " 1000m row, 50 thrusters, 30 pull ups

*45/35

Press 5 5 5 5 Rest Then 10min. A.M.R.A.P. of 15 Power Snatch 30 Double Unders

Come try out PADDLE BOARDING withe the ATLAS CREW this Sunday Aug 21st

see coach for exact location and time

"Helton" 3 Rounds of 800m Run, 30 D.B. Squat Cleans,30 Burpees

50/35

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

7 Heats 150m Sandbag Run for time Rest then Bench Press 3 3 3 3 3 3 3

*score slowest run and heaviest lift

Lennon with some heavy thrusters on THE SEVENS W.O.D. last week!!

"barbara" 5 Rounds of 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Squats

*Rest Aprox. 3min. between heats

For all my hardcore paleo people, You need to head down to whole foods and try artisana coconut butter, this stuff is just too good, I eat it by the spoon full out of the jar . I have yet to add it to anything, like toast or fruit, but like i said i enjoy it straight out the jar . .2 TBSP. pre WOD is RX !!!!

http://www.artisanafoods.com/

Power Clean 3 3 1 1 Rest then 1 rounds of 800m Run 30 Lat. Jump Burpees, 30 Power Cleans

*135/95elite *115/75newbie

Push Press 5 5 5 5 rest then 21 - 15 - 9 H.S.P.U., Pull Ups, Squat,K.T.E.,Push Ups

*elite sub R.H.S.P.U,C.2.B,S,Squat Jumps,Toes 2 Rings,W.Push Ups

http://demonbells.com/

6min. A.M.R.A.P. Parter Dead Lifts Rest Then 5 rounds of 250M Run, 15 Ring Dips, 20 Box Jumps

225/155 elite 185/115 newbie 25"box

*score partner amrap with total Weight moved

How Every WOD should be ended .....

4 x's 45 ft Sled Pulls for Load and time . . .Rest Then 5 Rounds Of 500m Row Rest Aprox. 2min between heats

Annie S. Crossfit Games 2011 final w.o.d.

" The SEVEN " 7 Rounds 7 Reps Each Of H.S.P.U, Thrusters,K2E,Dead Lift, Burpee, K.B.S,Pull Ups .

Thruster 135/115

Dead Lift 245/205

K.B. 2pood/1.5Pood

Pics from the 2011 CROSSFIT GAMES . Thanks to all of the atlas athletes that made the trip out to the HOME DEPOT CENTER . I was totally inspired by the perseverance and heart shown by those amazing athletes and hope you were too . ATLAS IS NOW IN FULL SWING TO AFFILIATE WITH CROSSFIT after a year in business we are ready to become a proud member of this amazing phenomenon . . Crossfit Whittier / Santa Fe Springs here we come . . ..