Open Prep

by | Jan 18, 2017 | WOD

CrossFit ATR – CrossFitWeightliftingSnatch (EMOM x12)MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP of: 3-6-9-12-15… OHS (100/65) T2B

When will the tanktops come back?

by | Jan 17, 2017 | WOD

CrossFit ATR – CrossFitWeightliftingBench Press (5-3-3-1-1-1)MetconMetcon (Time)For Time: 2K Row or 3 Mile Bike BUT EMOM… ” Death by Ring Dips“ *At the 1 min mark, get off the rower and complete 1 Dip. At the 2 min mark get off the rower and complete 2...

Push the Pace

by | Jan 16, 2017 | WOD

CrossFit ATR – CrossFitWeightliftingThe Widow Maker (Weight)20 Reps Back Squat5-15 lbs. heavier than last (65% if first time)MetconMetcon (AMRAP – Rounds)EMOM x 14 ODD: C2B Pullups EVEN: Burpees Rep Counts Scaled: 8 C2B / 8 Burpees Rx: 10/10 Rx+:...

Week 3 (Sunday)

by | Jan 15, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch (7×1 @ 84%)1 rep done every 2 minutes over 8 setsBack Squat (Dubs)Heavy Double then back off sets 4, 6, 8, 10Snatch Pull (5×3 @ 85%)DB Rows (10-9-8-7-6-5-4-3-2-1)Per arm. Go back and forth on each arm....

Partner Workout

by | Jan 14, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)Partner Workout 5 Rounds: P1 does a 400m Run while P2 does 8 Deadlift (225/155) 1 Rope Climb (15 ft) Max Reps Hand Release Pushups Then P1 and P2 switch after P1 finishes the 400m Run. The total pushups you accumulate will...