Halloween – Zombies vs Humans!

CrossFit ATR – CrossFit Bring your costume or suffer a grim fate! Gymnastics 3 Rounds 3 Hips to Rings 3 Banded Muscleups Metcon Halloween 2016 – Zombies vs Humans (Time) 400m Run 5 Pullups down the rack (45 Total) 5 G2OH down the rack (75-155/55-105) 400m...

Hallo-ween yourself off that pre (AKA Week 1)

CrossFit ATR – Barbell Club Snatch (1 @ 80% every 2 minutes x 8) We will be increasing weight every week so long as you hit 7/8 or more. Do NOT go above 80%. Build your technique! Split Jerk (1 @ 80% every 2 minutes x 8) We will be increasing weight...

Proving Grounds Prep

CrossFit ATR – CrossFit Metcon Metcon (2 Rounds for reps) “Oh, Fudge!” Intermediate Division – 5 minutes 3min AMRAP – Double Unders 2min Max Calories – Assault Bike Beginner Division – 5 minutes 3min AMRAP – Single Unders 2min Max Calories – Assault...

Deadlifts and AMRAPs

CrossFit ATR – CrossFit Increases this week: 5lbs upper body (if more than 5 reps on 95+ then increase 10lbs) 10lbs lower body (if more than 5 reps on 95+ then increase 20lbs) Weightlifting Deadlift (5 @ 65%, 5 @ 75%, 5+ @ 85%) Metcon Metcon (AMRAP...

Great Day to Stretch

CrossFit ATR – CrossFit Mobility Metcon (No Measure) A) Tabata: Hollow Holds & Calories on Assault Bike B) Mobility: “Smash” Glutes, Quads, TFL, Chest C) Stretch: Hamstrings, Glutes, Quads,...