DT

by | Dec 21, 2016 | WOD

CrossFit ATR – CrossFit2-Rep DT Complex (Build to your Heaviest)2 Deadlifts + 2 Hang Power Cleans + JerksThis should serve as a means of practicing your cycling while also giving you the pyschological advantage of having DT feel light.MetconDT (Time)5 Rounds for...

Push it to the limit

by | Dec 20, 2016 | WOD

CrossFit ATR – CrossFitWeighted Step-ups (EMOM 10)Odd Minutes: 2-4 Muscle Ups Even Minutes: 3 Step-ups (Per Leg)MetconMetcon (5 Rounds for reps)5 Rounds NOT For Time: Bench Press – Max Reps (Bodyweight/.75 Bodyweight) Pull-ups – Max Reps 25 Meter Sled Push...

Fran

by | Dec 20, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingBack Squat (4×5 @ 80-85%)MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups10 minute timecap1000m Row (Time)Max Effort 1000m RowIgnore that it says max effort. This is a cooldown row, to be done whenever you come...

The long haul

by | Dec 19, 2016 | WOD

CrossFit ATR – CrossFitMetconMetcon (AMRAP – Rounds and Reps)7 Min AMRAP of: 6 Box Jumps (24/20) 12 Alt. DB Snatches (60/40) —Rest 3:00— 7 Min AMRAP of: 6 Burpee to 1′ Target 12 T2B —Rest 3:00— Evolution MileScoring: Add up...

Week 8

by | Dec 18, 2016 | WOD

CrossFit ATR – Barbell ClubChristmas is next week and New Year’s the week after (no classes)Snatch (Every 2 minutes x 8)Building up to a heavy singleClean and Jerk (Every 2 minutes x 7)Building up to a Heavy SingleFront Squat (The Biggest Sin of Your...