Lets Walk

by | Apr 5, 2016 | WOD

CrossFit ATR – CrossFitSkill DevelopmentHandstand ProgressionsMetconMetcon (Time)3 Rounds: 20 GHD Sit-Ups 10 Meter Handstand WalkSubs: 10 Plate Walks or 2 Wall WalksMetcon (Time)Muscle-up Biathlon For time: 400-meter run 18 muscle-ups (Sub=40 Pull-ups) 400-meter...

Bring your vests

by | Apr 4, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingOverhead Squat (3-3-3-3-3)MetconMetcon (Time)For Time: Open: 400m Run Air Squats: 50-40-30-20-10 Push-Ups: 25-20-15-10-5 Close: 400m Run RX+= Weight Vest

California State Games Week 1

by | Apr 3, 2016 | WOD

CrossFit ATR – Barbell ClubBarbell GHD Hip Extensions (2×10)Snatch Balance (Heavy Single – Pyramid Scheme)Warmup up to a single and then drop sets back down the same way you warmed up. E.g. – 50-60-70-75-80-85-80-75-70-60-50. A minimum of 10...

Matt 16

by | Apr 2, 2016 | WOD

CrossFit ATR – CrossFitMatt 16 (Time)For Time: 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push...

The Dips are upon us!

by | Apr 1, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingDB Bench Press (5-5-5-5-5)MetconMetcon (AMRAP – Reps)EMOM x 8 8 Strict Dips (no kipping!) AMRAP Burpees the remainder of the minute. Your score is the total burpees done.RX = Dips RX+ = Ring Dips *You can only hit the...