Partner Push

by | Nov 30, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingOverhead Squat (5-3-3-1-1-1)MetconMetcon (Time)12 Rounds For time: (Alt. each round with a partner) 8 Toes to Bar 7 Burpee Box Jump Overs (24/20) 6 Cals on Assault Bike Close with: 150 Double Unders22 Min...

It’s still Tanktop Tuesday

by | Nov 29, 2016 | WOD

CrossFit ATR – CrossFitWarm-up2 Rounds: 12 Wipers (per side) 10 Banded: Pull-Aparts, External Rot (low), 8 Big Kips 6x Max Effort Assault Bike (:20 on :10 off)Metcon (Calories)12 Rounds: (:20/:10) Calories on Assault bikeDeath by Pushups (AMRAP – Rounds...

Throw your Balls over your Shoulder

by | Nov 28, 2016 | WOD

CrossFit ATR – CrossFit..like a continental soldierWeightliftingClean (EMOM x16)Minutes 1-8: 1 Clean Pull + 1 Clean Minutes 9-16: 1 CleanMetconMetcon (Time)60 Alt. Ball over Shoulder (40/30) EMOM: 6 Alt. Lunges (165/105)12 min timecap …yes, Rx is from the...

Week 5

by | Nov 27, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch (1 @ 92% every 2 minutes x 8)Providing that you made 7/8 Snatches or more last week. Week 1 – 80% Week 2 – 83% Week 3 – 86% Week 4 – 89%Clean and Jerk (1 @ 92% every 2 minutes x...

Double Dose

by | Nov 26, 2016 | WOD

CrossFit ATR – CrossFitMetconMetcon (Time)For Time: 2 Rounds of: 40 Double Unders 30 Sit-ups 20 Wall Balls (32/20) Into: 200 Meter Run 15 Ground to Overhead (135/95) 200 Meter Run Close with: 2 Rounds of: 40 Double Unders 30 Sit-ups 20 Wall Balls...