EMOM Cleans and Litvinov

by | Oct 21, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingClean (EMOM 12: Increase to a heavy single)MetconMetcon (Time)”Litvinov” 3 Rounds: (every 3 minutes) 8 Front Squats 400m Run (Rx: 185/125, Rx+: 225/155) **Score is slowest round

Core Cardio

by | Oct 20, 2016 | WOD

CrossFit ATR – CrossFitMetconMetcon (AMRAP – Reps)4 Rounds for Total Reps: KBS (53/35) Sit-ups Double Unders Lateral Med ball slams Rest *Each round will consist of 1 minute at each station for total Reps.MobilityLower Body & Shoulder...

Competition is this weekend!

by | Oct 20, 2016 | WOD

CrossFit ATR – Barbell ClubCome on out and support our competitors and coaches this weekend at CrossFit Fortius!Snatch Pull + High Hang Snatch (Heavy Single)Done together every 2 minutes, building over 8 sets.Split Jerk (5×2 @ 80%)Done together every 2...

Squats, Rope Climbs, and Bike!

by | Oct 19, 2016 | WOD

CrossFit ATR – CrossFitBack Squat (5 @ 55%, 60%, 65%)Metcon (Time)For Time: 5-4-3-2-1 Rope Climbs (RX+ Legless) 25-20-15-10-5 Assault Bike Calories20 minute timecap Rope Climb Sub: 1 RC = 4 Strict Pullups

Deload Week – Bench

by | Oct 18, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingBench Press (5 @ 55%, 5 @ 65%, 5 @ 75%)MetconDeath by 10m Shuttle Run (AMRAP – Rounds and Reps)1x10m the first minute, 2x10m the second minute, 3x10m the this minute, And continuing until you can no longer...