Snatches then some snatches

by | Jan 4, 2017 | WOD

CrossFit ATR – CrossFitWarm-upWarm-up will include an 800-meter run as well as a long core development sectionSkill DevelopmentMuscle ups Skills and ProgressionsMetconMetcon (AMRAP – Rounds and Reps)10 Minute AMRAP of: 30 Double Unders 15 Power Snatches...

Welcome to the widowmaker

by | Jan 3, 2017 | WOD

CrossFit ATR – CrossFitWeightliftingThe Widow Maker (Weight)20 Reps Back Squat20 reps in a single go. If you rack the bar or fail, the set doesn’t count.MetconMetcon (AMRAP – Rounds and Reps)4 Minute AMRAP: 7 T2B 7 Burpee over Box (24/20) –2:00...

Welcome to 2017

by | Jan 2, 2017 | WOD

CrossFit ATR – CrossFitWeightlifting2 Cleans + 1 Jerk (Every :90 x 10)MetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more...

Week 1 (Sunday)

by | Jan 1, 2017 | WOD

CrossFit ATR – Barbell ClubTime to test our lifts for accurate percentages. This is the start of our DB Classic cycle and will last 6 weeks with a peaking phase and quick deload in week 6.Snatch (1RM)3 strike rule in effectClean and Jerk (1RM)3 strike rule in...