by CrossFitATR2015_main | Jul 27, 2016 | WOD
CrossFit ATR – CrossFitSplit Jerk (1 Rep every 1:30 x 10 )Metcon (Time)4 Rounds For Time: 7 HSPU 14 Wall Balls (20/14) 21 GHD Sit-Ups 200 Meter Run*Any drop of the Wall Ball constitutes 5 Burpees from the entire class.
by CrossFitATR2015_main | Jul 26, 2016 | WOD
CrossFit ATR – CrossFitMetconMetcon (AMRAP – Reps)8 x 2 Minute Rounds of: 5 Burpees 10 Pull-ups 20 Squats Max Calories on Assault Bike 1:00 Rest between roundsTanktop Bonus: Rowing as an option for calories.Dips (30 reps)As quickly as possible. This is...
by CrossFitATR2015_main | Jul 25, 2016 | WOD
CrossFit ATR – CrossFitPush Press (10 minutes to build to a heavy triple)Skill DevelopmentAmerican Kettlebell SwingsMetconJack (AMRAP – Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of...
by CrossFitATR2015_main | Jul 24, 2016 | WOD
CrossFit ATR – Barbell ClubIf you dont wear a singlet, you’ll have to ask permission to touch any equipment.Snatch Balance (Heavy Single)At your 1RM Snatch, preferably higher.Clean and Jerk (Build up to a double @ 84%)Take the 2nd rep as quickly as...
by CrossFitATR2015_main | Jul 23, 2016 | WOD
CrossFit ATR – CrossFitBlake (Time)4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of...
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