Dirty Thirty

CrossFit ATR – CrossFit Dirty Thirty (Time) 30 Box jumps (24/20) 30 Jumping pull-ups 30 Kettlebell Swings (35/26) 30 Steps walking lunge 30 Knees to Elbows 30 Push Press (45/35) 30 Back extension 30 Wallballs (20/14) 30 Burpees 30 Double...

The Bear Complex!

CrossFit ATR – CrossFit Bear Complex (7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push PressBar can only touch-n-go tap the floor between reps. Any re-gripping or dropping of the bar ends the set. If you don’t think this is enough to...

Flight Simulator

CrossFit ATR – CrossFit Flight Simulator (Time) 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45...

Week 6- CSG Buildup

CrossFit ATR – Barbell Club Back Squat (Build to Heavy Single) then 3×5 @ 80% of Heavy Single Hang Snatch (5×2 @ 75%) Snatch Pull (5×3 @ 75%) Bulgarian Split Squat (1 min AMRAP/leg) Single Leg Squat w/rear foot elevated on bench, box,...

Double Strength, but for time?

CrossFit ATR – CrossFit Metcon (Time) 15-12-9 reps for time of: Deadlift (2xBW/1.5xBW) Shoulder Press (0.75xBW/0.60xBW)Must be able to perform at least 5 in a row at the prescribed weights. If you cannot perform that, scale to about 75-80% of 1RM for each...

JBo on Tanktop Tuesday

CrossFit ATR – CrossFit JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15″ 12 Bench Presses, 115#In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas,...