Recovery Day

by | Mar 10, 2016 | WOD

CrossFit ATR – CrossFitSingle Arm Dumbbell Rows (12-12-12-12)Superset with :30 Second Hollow HoldMetcon (No Measure)4 Rounds: 15 GHD Sit-ups 15 GHD Hip Ext. Run 200 Meters into: Recovery Yoga with Sean

Turkish Get-Ups and Benching

by | Mar 9, 2016 | WOD

CrossFit ATR – CrossFitTGU (No Measure)2-2-2Metcon (Weight)EMOM x 12 2 rep Bench Press (135/65) Every minute, increase by 10/5 pounds (up to 245/120).If you fail before minute 12, continue with 8 Push-ups EMOM till the 12 minute mark.Metcon (AMRAP – Reps)5...

Push Pull and Jump

by | Mar 8, 2016 | WOD

CrossFit ATR – CrossFitAbove Knee Pause Snatches (3 Second Pause)Snatch with a pause right above kneeEMOM 12: 1 Rep (increasing weight as form permits!)Metcon (AMRAP – Rounds and Reps)AMRAP 12: 5 Handstand Push-ups 10 Deadlifts (155/105) 15 Box Jumps...

Muscle Ups, Rope Climbs and Back Squats

by | Mar 7, 2016 | WOD

CrossFit ATR – CrossFitMuscle-ups (12 Minutes of Practice)If you cannot perform a muscle-up, you will perform 5 Strict Pullups EMOM x 8 and then 8 Dips EMOM x 4Metcon (Time)5 Rounds For Time: 10 Back Squats (185/125) 200m Run 2 Rope Climbs (20/15 ft.)*Racks...

First and Last Singlet Sunday in March?

by | Mar 6, 2016 | WOD

CrossFit ATR – Barbell ClubDarlene and I are competing in the Hookgrip Spartakiad II in San Antonio 3/12-13. Then the following weekends, we’ll be in the Philippines. Singlet Sunday will have to resume in April. Until then, I’ll post programming for...