Back Squats in a metcon

by | Jun 13, 2016 | WOD

CrossFit ATR – CrossFitMetconMetcon (Time)For Time: 21 Back Squats (185/125) 21 Pull-ups Run 200 Meters 18 Back Squats (185/125) 18 Pull-ups Run 400 Meters 15 Back Squats (185/125) 15 Pull-ups Run 600 Meters 12 Back Squats (185/125) 12 Pull-ups Run 800...

5 Weeks Out!

by | Jun 12, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch (Every 2 Minutes for 8 Sets )If you made 7/8 or more last week, move on to the next week. Week 1 – 80% Week 2 – 83% Week 3 – 86% Week 4 – 88% Week 5 – 90%Clean and Jerk (Every 2...

Partner “Whitten”

by | Jun 11, 2016 | WOD

CrossFit ATR – CrossFitWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click...

Clean Ladder

by | Jun 10, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingClean (1-1-1-1-1)Rules * Two starting points: (a) 45lbs and (b) 105lbs * Bars increase in weight by 10lbs * You must perform 2 reps for the first 5 bars * 1 minute to complete the lift, 10 seconds of transition time between...

Overhead Day

by | Jun 9, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Grip Push Press + OHS (Build to a Heavy Single in 15 minutes)Snatch Balance (3-3-2-2-2-1-1-1-1)B/N Jerk From The Split Position (5×3, Warmup)Split Jerk (1 rep every 2 minutes for 10 sets)Technique work. Increase weight as...