Dumbell Snatch and Double Unders

by | Oct 5, 2016 | WOD

CrossFit ATR – CrossFitSkill DevelopmentGHD situps (4 x 15)Superset with…Single Arm Dumbell Press (6-6-6-6 (Per Arm))MetconMetcon (Time)6 Rounds For Time: 4 Alt. DB Power Snatch (70/40) 4 HSPU 20 Unbroken Double Unders10 minute Timecap. For ever rep...

Squats on Squats

by | Oct 4, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingBack Squat (3@70%, 3@80%, 3+@90%)MetconMetcon (Time)5 Rounds for Time: 35 Air Squats 15 GHD Hip Extensions 7 Calories on Assault Bike15 Minute TimecapFinisherMetcon (Time)50 Strict Pullups for timeRx+ = with...

Bench and T2B

by | Oct 3, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingBench Press (3@70%, 3@80%, 3+@90%)Weighted Ring Dips (3 Sets of 10 Reps)Superset :20 Second L-Sit HoldMetconMetcon (AMRAP – Rounds and Reps)11 Minute AMRAP : 5x Box jumps (24/20 inch) 7x Toes to bar 9x Hand...

It’s October!

by | Oct 2, 2016 | WOD

CrossFit ATR – Barbell ClubWhich means we’re just a few weeks out from the Fortius Halloween Meet!Snatch (Heavy Double)Take at least 8 sets to build to this.Clean and Jerk (Heavy Single)Take at least 5 sets to build to this.Back Squat (3×2 @...

Partner Hero

by | Oct 1, 2016 | WOD

CrossFit ATR – CrossFitWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more...