Hero WOD

by | Nov 25, 2016 | WOD

CrossFit ATR – CrossFit9:30 and 10:30 Classes today!MetconDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June...

Happy Thanksgiving

by | Nov 24, 2016 | WOD

CrossFit ATR – CrossFit8am WOD Open gym (8am-10am)MetconMetcon (Time)“12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg)...

Thursday Therapy

by | Nov 24, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Grip Push Press + OHS (EMOM x 10 @ 75% of Snatch)A few minutes to build up, then we do this togetherSplit Jerk (5×3 @ 65%)TECHNIQUE!Clean Pull (5×3 @ 75%)Technique first!GHD Lat Sweeps (3×10 + 0:10...

Strict Press and conditioning

by | Nov 23, 2016 | WOD

CrossFit ATR – CrossFitOpen today from 6am-1pmWeightliftingShoulder Press (5-5-3-3-1-1)MetconMetcon (Time)21-15-9 Toes 2 Bar Slam Ball (40/30) Assault Bike Calories *200m Run with slam ball after each round

Deadlift PR’s and a Metcon

by | Nov 22, 2016 | WOD

CrossFit ATR – CrossFitThanksgiving week schedule: Monday & Tuesday normal: (We will be retesting both days!) Wednesday: 6am-1pm Thursday: 8-10 am (1 Wod at 8am) Friday: 9:30 and 10:30 ClassesWeightliftingDeadlift (20 Minutes to estabolish a new...