Partner Intervals and Mobility

by | Sep 8, 2016 | WOD

CrossFit ATR – CrossFitWarm-upA) 20 Windshield wipers 10/10 Pallof press 10 Scorpions 20 Medball Russian twists 2x Banded lateral shuffle 3×10 T-Y-Ext Rot w/ Press B) Toy soldiers Toe touches Cossack squats High knees Butt kicks 3x Jog / run / sprint (30...

Thursday or Thighsday?

by | Sep 8, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (Heavy Single)Done together every 2 minutes. We will build up over 7 sets.Push Press (5×5 @ 85%)If you don’t know your 1RM (and thus your 85%), you will spend this time finding your 1RM. In either...

Snatches and Pull-ups

by | Sep 7, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingSnatch (EMOM x 12)Increase weight as form permits.Metcon (AMRAP – Rounds and Reps)20 Minute AMRAP: 10 Hang Power Snatch (95/65) 15 Pull Ups 10 GHD Sit-ups

Heavy Squats in a Metcon

by | Sep 6, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingBench Press (4×5 @ 85%)Metcon (Time)For Time: 9 Back Squats (225/155) 9 Ring Dips 9 Calorie Row 15 Back Squats (185/135) 15 Ring Dips 15 Calorie Row 21 Back Squats (135/95) 21 Ring Dips 21 Calorie Row 16 minute...

Open Gym Only

by | Sep 5, 2016 | WOD

CrossFit ATR – CrossFitWe will be close today for Labor Day. As we always do a few times a year we will be upgrading the ATR facility with more toys and better layout. If you would like to take advantage of open gym feel free to come by between 9-11am. Spots...