Your Valentine Swolmate

by | Feb 14, 2016 | WOD

CrossFit ATR – Barbell ClubLittle long, but your best relationship should be with the barbell anyway. Monday is Presidents Day and we will be having class at 9:30am and 10:30am as well as 5 and 6pm.GHD Hip Extensions (2×10 @ 25/20 kg)Go with lighter weight...

Partner Conditioning

by | Feb 13, 2016 | WOD

CrossFit ATR – CrossFitMonday is Presidents Day and we will be having class at 9:30am and 10:30am as well as 5 and 6pm.Jerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for...

Bench and Supine Rows

by | Feb 12, 2016 | WOD

CrossFit ATR – CrossFitSkill ReviewTempo Bench Press 32x1Tempo Bench (32×1)Superset with 10-15 Supine RowsMetcon (Time)With a Partner alternating each Round: 5-10-15 Bar Dips Burpee Box Jump Overs (24/20) Into: 15-20-25 American KettleBell Swings (62/44)...

Single Arm KBS

by | Feb 11, 2016 | WOD

CrossFit ATR – CrossFitATR Warm-Up (No Measure)Run 400 20 Reps of Each: Banded Lateral Steps (10L/10R) Banded Air Squats Cobras Scorpions Band Pull Aparts Scap Pull-Ups Lateral MedBall Tosses (20/14/10lbs)(20 Each Side Alternating Every 10 Reps)Metcon (Time)4...

S2OH and Open 15.3

by | Feb 10, 2016 | WOD

CrossFit ATR – CrossFit1 Push Press + 1 Split Jerk (EMOM: 10)CrossFit Games Open 15.3 (AMRAP – Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders