Full Hour of Mobility

by | Dec 8, 2016 | WOD

CrossFit ATR – CrossFitIf you are competing this weekend you need this class! I also know some of you have tight hips, tight shoulders, achy lower back, etc. COME TODAY! We are going to spend a full class on Mobility and a Yoga flow.

Thursday Thunder

by | Dec 8, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (Commit a Heavy Sin)Building up every 2 minutes over 8 sets.#DirectCrotchShotPlex (Commit a Heavy Sin)Snatch + Below Knee Snatch + Above Knee Snatch14 minutesPower Jerk (2 @ 65% of Jerk)Every 2 minutes over 8 sets....

Cleaning this place up!

by | Dec 7, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingClean (EMOM 14)Minutes 1-6: 1 Clean + 1 Jerk Minutes 7-14: 1 CleanMetconMetcon (AMRAP – Rounds)EMOM 21: Minute 1: 12 Wall Balls (30/20) Minute 2: 10 Pull-ups Minute 3: 8 Burpees to a 1′...

Core, Cardio and Skills

by | Dec 6, 2016 | WOD

CrossFit ATR – CrossFitSkill DevelopmentThe Kip -> Knees to Elbows -> Toes To BarCore Development2 Rounds: 25 Bicycle Situps 20 Wipers 15 Hollow Rocks 10 GHD Sit-ups 5 Pallof Presses (per side) 1 3 Sided Plank (:30 sec a side)MetconMetcon (Time)For Time: 100...

Going Solo

by | Dec 5, 2016 | WOD

CrossFit ATR – CrossFitSkill DevelopmentRope ClimbsMetcon (Time)For time: 15 Back Squats (135/85) 3 Rope Climbs (15 ft) 10 Front Squats (155/105) 2 Rope Climbs 5 OHS (185/135) 1 Rope Climb*All squats are from the floor Rest 3 minutes1-Mile Run (Time)Max Effort...