Last WOD of 2016

CrossFit ATR – CrossFit Weightlifting Bench Press (5-3-1-1-1) Metcon Metcon (Time) 2 Rounds: 50 Double Unders 40 Calories Assault Bike 30 Dumbbell Snatches (70/40) 20 Ring Dips 10 Power Cleans...

Long and sweaty

CrossFit ATR – CrossFit Weightlifting Above Knee Pause Snatches (EMOM x 10) Snatch with a pause right above knee3-Count Pause Metcon Metcon (Time) 800m Run 30 Pullups 30 RKBS (62/44) 30 Hollow Rocks 800m Row 20 Pullups 20 RKBS (62/44) 20 Hollow Rocks 800m Run 10...

Farmers Walk and Calories

CrossFit ATR – CrossFit Metcon Metcon (Time) 40-30-20-10 Assault Bike or Rower Calories *100 Meter Farmers carry after each round (AHAP) Mobility The remainder of class will be mobility and...

Last Class of the Year!

CrossFit ATR – Barbell Club Snatch Balance (Heavy Sin) Build up every 2 minutes over 8 sets. Snatch (Heavy Sin) Build up, EMOM x 10 Clean and Jerk (Heavy Sin) Buildup, every 2 minutes x 8 GHD Lat Sweeps (3×10 + 0:10...

What legs?

CrossFit ATR – CrossFit Weightlifting Back Rack Lunge (5-5-5-5-5 Reverse Lunge per Leg) 5 in a row on one side then the other Superset 12 GHD Sit-ups Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#14 minute...