Hero

by | Sep 17, 2016 | WOD

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds and Reps)Partner AMRAP 22: 8 Box Jumps (30/24) 16 OHS (95/65) 24 Calories on Assault Bike While partner A works partner B will run 400 meters. When partner B returns from the run he will pick up where partner A...

Muscle Up Drills and a Couplet

by | Sep 16, 2016 | WOD

CrossFit ATR – CrossFitGymnastics–Kipping RMU– The Kip Rings to Hips The Turnover –Strict RMU– False Grip Negative RMUMetconMetcon (Time)For Time: 50 DU 5 Muscle Ups 40 DU 4 Muscle Ups 30 DU 3 Muscle Ups 20 DU 2 Muscle Ups 10 DU 1 Muscle...

Pull, pull, pull your bar…

by | Sep 15, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (Heavy Single)Done together, every 2 minutes over 8 sets.Front Squat (Heavy Single)Done together, ever 2 minutes over 8 sets. Then 1×2 @ 90% of HS (9th set).Snatch Pull (5×3 @ 75-85%)5 Point Pause Pull....

Harder than it appears

by | Sep 14, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingDeadlift (12 Minutes to a heavy Double )MetconMetcon (3 Rounds for time)3 Rounds, at MAX effort: Row 250m 10 KBS (70/53) 10 Burpees 10 KBS (70/53) 10 Burpees 10 KBS (70/53) Row 250m 8 minutes...