S2OH

by | Mar 22, 2016 | WOD

CrossFit ATR – CrossFitCore DevelopmentMetcon (No Measure)20 Cobras w/ (2.5lbs) 20 Cobras (Thumbs Up) 4x :20/:10 Hollow Holds 20GHD Hip Ext 20 GHD Sit-ups 20 MedBall Russian Twists (10lbs) 10/10 Pallof Presses 20 Banded Y 20 Ext Rot w/ PressWeightliftingShoulder...

Sisson

by | Mar 21, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingTempo Back Squats (2-2-2-2-2)Tempo (53×0)MetconSission (AMRAP – Rounds and Reps)AMRAP in 20 minutes: 1 Rope Climb (15 ft) 5 Burpees 200 meter Run If you’ve got a 20-lb. vest or body armor, wear it .(RX+) If you wear...

Fun and Running

by | Mar 19, 2016 | WOD

CrossFit ATR – CrossFitCore DevelopmentMetcon1-Mile Run (Time)Max Effort 1-Mile RunMetcon (Time)Track your first mile and immediately begin your second mile with a twist. 8 Rounds: 200m Run 8 GHD Sit-ups

Singlet Saturday 2/3

by | Mar 19, 2016 | WOD

CrossFit ATR – Barbell ClubBarbell GHD Hip Extensions (3×10 @ 25/20kg)Front Squat (Build up to a Heavy Single)Then 5×3 @ 80% of singleOverhead Squat (5×2 @ 80% of 1 RM)If you don’t have a 1RM, today is your day.Clean + 2 Jerks (5...

16.4

by | Mar 18, 2016 | WOD

CrossFit ATR – CrossFitMetconCrossFit Games Open 16.4 (AMRAP – Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups