GHD’s and Running

by | Jan 21, 2016 | WOD

CrossFit ATR – CrossFitDot Drills (No Measure)MobilityShoulders and HamstringsGHD situps (3 x 10-15 reps )Review of GHD Sit-ups and GHD setupMetcon (Time)4 Rounds: (2:00 Work/ 1:00 Rest) 300m Run followed by max Sit-ups

Athletic Training Redefined

by | Jan 19, 2016 | WOD

CrossFit ATR – CrossFitAs some of you may have noticed. During the off hours I work with athletes and get them ready for whatever season it is they are prepping for. Today can give everyone a little taste of what it is we are doing. If you enjoyed this start to...

The Gut Check

by | Jan 18, 2016 | WOD

CrossFit ATR – CrossFitOverhead Squat (15 minutes to find a Heavy Double)Metcon (AMRAP – Rounds and Reps)20 min AMRAP of: Buy-In: 800m Run 5 DB Snatches (per arm) (50/30) 10 T2B 15 Wall Balls (20/14)

“Before it was cool” Complex

by | Jan 17, 2016 | WOD

CrossFit ATR – Barbell ClubBarbell GHD Hip ExtensionsFront Squat (Build to a Heavy Single)Then 2×2 @ 91% (1:00 Rest) Then 1×5 @ 78%Behind The Neck Jerk (5×3, warmup buildup)From split position startC-Plex (Heavy!)HPC + HHC + PJ + JStraight...