Metcon and mobility

by | Jun 9, 2016 | WOD

CrossFit ATR – CrossFitTonight at 6pm we will be heading to the San Diego Gun Range. The range parking is not so great so we can meet at ATR and walk over together @ 5:50pm.MetconMetcon (Time)20-15-10-5 Calorie Row & Chest to Bar Pull-ups *400 Meter Run b/w...

Double Trouble

by | Jun 8, 2016 | WOD

CrossFit ATR – CrossFitThis Thursday @ 6pm ATR invades the San Diego Gun Range!Weightliftingsnatch pull + full snatch (EMOM 12)1 Snatch Pull + 1 Full SnatchMetconMetcon (Time)75 Double Unders Into: 6 Rounds of: 8 Toes to Bar 8 Box Jump Overs (24/20) 8 Back...

Strict Press

by | Jun 7, 2016 | WOD

CrossFit ATR – CrossFitThis Thursday at 6pm ATR invades The San Diego Gun RangeWeightliftingShoulder Press (3-3-2-2-1-1-1)Every 90 SecondsMetcon (Time)15-10-5-10-15 Alternating Dumbbell Snatches (60/40) Ring Dips Calories on Assault Bike Close: 50 Hand Release...

WYK

by | Jun 6, 2016 | WOD

CrossFit ATR – CrossFitThis Thursday @ 6pm ATR invades the San Diego Gun Range!MetconWyk (Time)5 Rounds for time of: 5 Front Squats, 225# 5 Rope Climbs, 15′ 400m Run with 45# plate30 Minute Cap, but RX only if you finish Front Squats: 225/155 Rope climbs:...

6 Weeks Out…

by | Jun 5, 2016 | WOD

CrossFit ATR – Barbell ClubBack Squat (1RM)90 second rests Week 1- 3×10@65% Week 2- 3×8@70% Week 3- 3×8@75% Week 4- 4×7@80% Week 5- 5×5@85% Week 6- 7×4@88-90% Week 7- 9×3@90-93%Snatch Grip Push Press...