EMOM Monday

by | Feb 6, 2017 | WOD

CrossFit ATR – CrossFitBack Squat (3 @ 85% EMOM x10)Metcon (AMRAP – Rounds)EMOM x12 Odd: C2B Pullups Even: Thrusters (100/65) Rep Count Scaled = 8 Rx = 10 Rx+ = 12 Score: successful rounds completedMetcon (AMRAP – Reps)6 Rounds: (:20 on :20 off)...

Week 6 (Sunday)

by | Feb 5, 2017 | WOD

CrossFit ATR – Barbell ClubTime to test progress and get ready for for next weekend!Snatch (1RM)Warmup together. Every 2 minutes, we will hit a lift. Empty Bar, 50% x 2, 60% x 2, 70%, 75%, 80%, 84%, 88%, 91%, 94%, 97%,...

Pushups, OHS, BBJ

by | Feb 4, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)3 Rounds: 30 Pushups 20 OHS (95/65) * 10 Burpee Box Jump Overs (24/20) between rounds THEN 2 Rounds: 30 Cal Row 10 Burpees over Rower

13.4

by | Feb 3, 2017 | WOD

CrossFit ATR – CrossFitCrossFit Games Open 13.4 (AMRAP – Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15...

C-A-R-D-I-O

by | Feb 2, 2017 | WOD

CrossFit ATR – CrossFitMetconMetcon (Time)1 Mile Bike 800m Run 1 Mile Row 800m Run22 min timecapMobilityEvery part of your leg needs a good smash