WOD

A Khalipa EMOM…

CrossFit ATR – CrossFit

Thruster (Build to a Heavy Single)

10 minutes

Metcon (AMRAP – Rounds)

EMOMx 10

Odd minutes: 20 Front Squats (95/65)

Even minutes: Rest

Immediately into…

EMOM x10

Odd minutes: 15 Push Presses (95/65)

Even minutes: Rest
Score is Odd minutes successfully completed. The reps cannot spill over into the next minute and you cannot drop the bar on squats. Must stay in the front rack entire time. Push press drops are permitted though.

Perfect Score = 10.

Scale the weight so that your squats can be unbroken and fast. They will get a bit challenging.

Week 7- 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 (3×2 @ 95%)

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

Chipper Time

CrossFit ATR – CrossFit

Metcon (Time)

100 Pull-ups

80 GHD Sit-ups

60 Calorie Row

40 Double Squat Wall Balls (20/14)

20 DB Push Presses (60/40)
You can partition the reps however you’d like so long as you get the totals of each exercise.

21 minute EMOM

CrossFit ATR – CrossFit

Deadlift (3-3-3-3-3)

Metcon (AMRAP – Reps)

20 minute EMOM of:

Odd minutes: 5 Deadlifts (225/155)

Even minutes: Max Calorie Assault Bike
Score is total Calories

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg
Give yourself plenty of rest before tackling this. Then beat last week’s time.

Week 6- Day 2

CrossFit ATR – Barbell Club

Deload Week

Front Squat (Build to an 80% Single)

RDL (1×5 @ 1RM of Snatch)

Romanian Deadlifts

GHD Hip Extensions (3×10 @ Empty Bar)

DB Sidebends (3×10)

Recovery

CrossFit ATR – CrossFit

Warm-up

Hips & Shoulder mobility and therapy

Metcon (Time)

2 Rounds For Time:

Agility Drill A (Dots)

12 Toes 2 Rings

24 Rope Slams

200m Run

Agility Drill B (Cones)

12 Toes 2 Rings

24 Rope Slams

200m Run

Agility Drill C (Hurdles)

12 Toes 2 Rings

24 Rope Slams

200m Run

Mobility

15 Minutes of Hip Mobility

Snatch + DU

CrossFit ATR – CrossFit

Snatch (1Rep EMOM x10)

Increasing weight

Metcon (Time)

10 Snatches (95/65)

50 DU

8 Snatches (115/75)

40 DU

6 Snatches (135/95)

30 DU

4 Snatches (155/105)

20 DU

2 Snatches (185/120)

10 DU
13 minute timecap

NO ONE cleans up their weights/ropes until the entire class is finished. There’s no “going over the timecap” on this one.

Finisher

Metcon (Time)

50 GHD Situps
5 minutes or less. No excuses.

Nicole

CrossFit ATR – CrossFit

DB Bench Press (8-8-8-8-8)

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Your score is how many rounds you completed + the total pullups performed. Once you come off the bar for pullups, your set is done.

Box Jumps + Cleans

CrossFit ATR – CrossFit

Front Squat (1 Rep EMOM x10)

Increasing weight

Clean (1 Rep EMOM x 7)

Increasing weight

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

5 Box Jumps (30/24)

3 Squat Cleans (225/155)
Minimum score: 4 Rounds. That means you have to do 1 Round every 1:45 at a MINIMUM. Choose a weight you can handle 3 squat cleans within a minute.

Week 6- Day 1

CrossFit ATR – Barbell Club

Deload Week

Snatch (4×2 @ 75%)

Clean and Jerk (Build to a 75% Single)

Back Squat (1×1 @ 80%)

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

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