Time to test the SQUAT!

by | Oct 9, 2016 | WOD

CrossFit ATR – Barbell ClubBack Squat (1RM)Try to limit rests to less than 2 minutes Week 1- 4×8 @ 70% Week 2- 5×8 @ 75% Week 3- 5×5 @ 80% Week 4- 5×5 @ 85% Week 5- 3×3 @ 90% Week 6- DELOAD (Single @ 80%) Week 7-...

Jiggy’s Goodbye WOD

by | Oct 8, 2016 | WOD

CrossFit ATR – CrossFitJiggy is moving to Providence, Rhode Island for work and this may be the last we see him! Let’s show our Jiggy mobility in OHS, our ab game in GHD Sit-ups, his pullup longevity and running for his conditioning.Metcon (AMRAP –...

Deadlifts and WallBalls

by | Oct 7, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingDeadlift (3@70%, 3@80%, 3+@90%)MetconMetcon (AMRAP – Rounds and Reps)15 min AMRAP of: 12 Wall ball (20#/14#) 10 Deadlift (135#/95#) 7 Ring Dips (RX+ MU to Dips)

Different Thangs Thursday

by | Oct 6, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch + Snatch Balance (Build to a Heavy Single)Every 2 minutes, together over 8 sets.Front Squat (Heavy Double)14 minutes to build. If you have time to spare, do back off sets- 1×2 @ 5-10kg less, then 2×2 @ 10-15kg...