Week 6

by | Dec 4, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (Commit a Heavy Sin)Building up every 2 minutes over 8 sets. Don’t try to go for a 1RM.Snatch (1 @ 95% every 2 minutes x 8)Providing that you made 7/8 Snatches or more last week. Week 1 – 80% Week 2...

Proving Grounds Prep

by | Dec 3, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingTake exactly 5 minutes break between each Workout.Clean (10 Minutes to a heavy single)Everyone will have their own barbell and will build to a heavy single. Take today to identify what weight you should be shooting for come...

Posterior Power Pullin’

by | Dec 2, 2016 | WOD

CrossFit ATR – CrossFitMetcon (Time)800m Run INTO 10-9-8-7-6-5-4-3-2-1 Deadlifts HSPU *15 Cal Row after each round (150 Total) Deadlift Weights: Rx: Men @ 1.5x BW, Women @ 1.25x BW30 min timecap

Roadwork and Mobility

by | Dec 1, 2016 | WOD

CrossFit ATR – CrossFitIf you are feeling tight or achy attend class today!MetconMetcon (Time)For TIme: Row 800 Meters 40 Hollow Rocks Run 1 Mile 40 Hollow Rocks Row 800 MetersMobilityQuads, Hips, & Hamstrings

It’s December

by | Dec 1, 2016 | WOD

CrossFit ATR – Barbell ClubIt’s holiday season, NOT hibernation season.Hang Snatch High Pull (5×3 @ 75-80%)Get a feel for timing and weightlessness on the bar. 12 minutes.Back Squat (3 @ 80% EMOM x 10)Jerks Dips (5×3)Use the same weight...