Front Squats and a Row Sprint

by | Feb 15, 2017 | WOD

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds)EMOM First 3 minutes – 5 Front Squats @ 185/125 Next 3 minutes – 4 Front Squats @ 205/135 Next 3 minutes – 3 Front Squats @ 225/145 Next 3 minutes – 2 Front Squats @ 255/155 Next 3...

EMOM Tuesday

by | Feb 14, 2017 | WOD

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds)EMOM x10 2 Power Snatches (115/75) + 20 DU Rx+ 135/85Score: Successful Rounds completed. Perfect score = 10.Metcon (AMRAP – Rounds)EMOM x12 5 Power Cleans (135/95) 5 Bar Facing Burpees Rx+ 155/105Score:...

1RM Thruster then some heavy Wall Balls!

by | Feb 13, 2017 | WOD

CrossFit ATR – CrossFitThruster (Build to 1RM in 10 minutes)from the rackMetcon (AMRAP – Rounds and Reps)8 min AMRAP of: 10 Unbroken Wall Balls (30/20) 10 T2BFinisherMetcon (AMRAP – Rounds and Reps)Death by Strict Pullups starting at 5 Score: last...

Week 1 Day 1

by | Feb 12, 2017 | WOD

CrossFit ATR – Barbell ClubThe beginning of any program starts with working on technique. Do not go over percentages. Perfect your movement.Barbell GHD Hip Extensions (3×10 @ 20-30kg)Snatch Balance + OHS (Variance)2×3+2 @ 50% 2×2+2 @ 60%...

Let’s play a game…

by | Feb 11, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)Teams of 2 (only 1 person working at a time) Start with 120 Total Assault Bike Calories, BUT in the first minute, you have the choice of performing DU instead of Bike Calories. The only drawback is every time an athlete messes...