WOD

20 minutes of a “Near- Death By” Workout

CrossFit ATR – CrossFit

Metcon (AMRAP – Rounds)

EMOM x 20

Odd minutes: 1 Clean and Jerk (135/95)

Even minutes: 20/15 Calorie Row

*Increase the C&J by 1 rep every round, finishing at 10 reps in 1 minute.
Score is successful rounds completed. Perfect score: 20.

20-15-10

CrossFit ATR – CrossFit

Front Squat (5-4-3-3-3-3)

Metcon (Time)

20-15-10

DB Push Press (40/30)

T2B

Immediately into:

20-15-10

Wall Balls (30/20)

GHD Situps

Finisher

If time permits…

Glute-Ham Raises (5 Reps EMOM x5)

Strict preferable. Scales include w/ Hip Extension and the Z-GHR.

Strongman day

CrossFit ATR – CrossFit

Metcon (Time)

22 Minute AMRAP:

1 attempt at each movement followed by a 400m Run.

Increase weight over every completed round till a heavy single is found.

Track heaviest completed in each category below.

20 Meter Yoke Walk (find a heavy single)

Travel 20m (unbroken) with Yoke

Farmer’s Carry (Travel 30m (unbroken) find a heavy single)

Sled Push (CrossFit ATR) (Travel 40m (find a heavy single))

Prowler Push

Week 5- Day 2

CrossFit ATR – Barbell Club

Front Squat (Heavy Single)

+ 2 @ 90% of HS

Tempo Front Squats (6×1 – Every 3 Minutes)

Note your tempo in comments
10 seconds down, 2 seconds at bottom

RDL (1×5 @ 100+% of Clean)

Romanian Deadlifts

GHD Lat Sweeps (3×10 + 0:12 Hold at Top on last rep)

DB Sidebends (3×10)

Hero WOD- Dunn

CrossFit ATR – CrossFit


Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Dunn (AMRAP – Rounds)

Complete as many rounds as possible in 19 minutes of:

3 muscle-ups

1 shuttle sprint, 5 yards, 10 yards, 15 yards

6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here
WODify scores it as only Rounds, so put the extra Reps in the comments.

Bench and Rowing

CrossFit ATR – CrossFit

Bench Press (5-4-3-2-1)

Metcon (Time)

5 Rounds of:

500m Row

15 Bench Press (135/75)

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg

Abs + Buns

CrossFit ATR – CrossFit

Back Rack Lunge (Build to Heavy Single/leg)

Through an EMOMx10

Metcon (Time)

50-40-30-20-10

Lunges (from rack)

Situps

*Lunge Weights

50 @ 95/65

40 @ 115/75

30 @ 135/95

20 @ 155/105

10 @ 185/125
25 minute timecap

Week 5- Day 1

CrossFit ATR – Barbell Club

Preparing for the Fortius Halloween Meet on 10/22-23

Snatch (Build to a Heavy Single)

15 minutes

Clean and Jerk (Build to a Heavy Single)

15 minutes

Back Squat (3×3 @ 90%)

Weeks must be done in order without skipping. If you fail to complete the ‘sets x reps’ sequence, you must repeat it the following week.

Week 1- 4×8 @ 70%

Week 2- 5×8 @ 75%

Week 3- 5×5 @ 80%

Week 4- 5×5 @ 85%

Week 5- 3×3 @ 90%

Week 6- DELOAD, 1 rep @ 80%

Week 7- 3×2 @ 95%

Week 8- 1RM

Bar MU, OHL, and Ring Pushups

CrossFit ATR – CrossFit

Skill Development

Bar muscle-up

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

4 Bar Muscle-ups

6/leg Single DB OH Lunges (40/30)

8 Ring Push-ups (feet must be level with bottom of rings)

Grace!

CrossFit ATR – CrossFit

Clean + Power Jerk (Build up to a Heavy Single)

EMOM x10

Clean + Power Jerk (2 @ 70% of HS)

EMOM x5

This must be cycled to the floor (touch-n-go) and will help to chain up reps for Grace.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Make sure to use a weight that you can touch-n-go for at least 5 and it LOOKS CLEAN! Weight should be 70% or less of your HS from earlier.

Timecap: 6 minutes

Week 4- Day 2

CrossFit ATR – Barbell Club

Front Squat (Heavy Single)

+ 2 @ 90% of HS

Tempo Front Squats (6×1 – Every 3 Minutes)

Note your tempo in comments
10 seconds down, 2 seconds at bottom

RDL (1×5 @ 1RM Clean)

Romanian Deadlifts

GHD Lat Sweeps (3×10 + 0:12 Hold at Top on last rep)

DB Sidebends (3×10)

Recovery

CrossFit ATR – CrossFit

Please wear something to protect your legs!

Skill Review

Rope Climb Technique

Sweat (Time)

4 Rounds:

25 KettleBell Swings (62/44)

50 Double Unders

25 Sit-ups

200 Meter Run

Dallas 5

CrossFit ATR – CrossFit


Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here
Women’s weights: 105 Deadlift, 20-inch Box, 30-lbs. DB, 55-lbs. Snatches

Pullups + Burpees

CrossFit ATR – CrossFit

Weighted Pull-ups (Build to a 2RM)

12 minutes

Metcon (AMRAP – Reps)

2 Minutes Work, 1 Minute Rest

25 Pullups

Max S2OH

(135/95)

THEN

20 Pullups

Max Ring Dips

THEN

15 Pullups

Max Ball Slams (40/30)

THEN

20 Pullups

Max Ring Dips

THEN

Max Calorie Bike
Score: Total of all the max rep sets

Finisher

DB Hammer Curls (3×10, minimal rest)

With one arm holding a DB at a 90-degree angle, the other arm hammer curls 10 reps. Then the repping arm immediately becomes the holding arm and the holding arm starts 10 reps. This is 1 set.

30 Squat Cleans

CrossFit ATR – CrossFit

Clean (Build to a Heavy Single)

EMOM x10

30 Squat Cleans (Time)

205/135 Rx

225/155 Rx+
If you’re hitting 5 or more per minute, you’ve scaled too lightly.

Week 4- Day 1

CrossFit ATR – Barbell Club

Preparing for the Fortius Halloween Meet on 10/22-23

Snatch (Build to a Heavy Double)

15 minutes

Clean and Jerk (Build to a Heavy Single)

15 minutes

Back Squat (5×5 @ 85%)

Weeks must be done in order without skipping. If you fail to complete the ‘sets x reps’ sequence, you must repeat it the following week.

Week 1- 4×8 @ 70%

Week 2- 5×8 @ 75%

Week 3- 5×5 @ 80%

Week 4- 5×5 @ 85%

Week 5- 3×3 @ 90%

Week 6- DELOAD, 1 rep @ 80%

Week 7- 3×2 @ 95%

Week 8- 1RM

G’s Birthday WOD

CrossFit ATR – CrossFit

better late than never!

Metcon (Time)

Partner WOD (2 person)

43 Hang Clean Thrusters (115/75)

8 Bar Muscleups

30 Pistols

74 Double Unders

43 Bench Press (135/85)

8 Bar MU

30 Pistols

74 DU

43 T2B

8 Bar MU

30 Pistols

74 DU

43 Hang Power Cleans (155/105)

8 Bar MU

30 Pistols

74 DU

*Each time there is a switch in partners on the exercise, 5 Burpees paid by each person.

Justin

CrossFit ATR – CrossFit


Justin (Time)

For Time:

30-20-10

Body Weight Back Squat

Body Weight Bench Press

Strict Pull-ups
In honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012
To learn more about Justin click here