Tanktop Tuesday

by | Mar 14, 2017 | WOD

CrossFit ATR – CrossFitDon’t be an idi.Death by Strict Pullups (AMRAP – Rounds and Reps)1 the first minute, 2 the second minute, 3 the third minute,…Tanktop Advantage: When you fail, you can spill over into the next minute to finish your set....

Last Ascent

by | Mar 13, 2017 | WOD

CrossFit ATR – CrossFitBack Squat (1 EMOM x10)Ascending weightLast Ascent (Time)5-10-15 Back Squat (225/155) Box Jumps (24/20)

Week 5 – 1RM Your Lifts!

by | Mar 12, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch (1RM)We will make a lift every 2 minutes as follows: 50% x3, 60% x2, 70%, 80%, 85%, 90%, 94%, 97%, 101-103% Three strike policy in effect. If you fail anything under 90% and it’s...

Partner Bench and Deads

by | Mar 11, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)Partner WOD (Teams of 2, one works at a time) Every 90 seconds for 12 sets (18 minutes), 1 person needs to complete 10 Bench Press (115/75) 10 Deadlifts (185/125) *At the 18 min mark, both members… 400m Row/Run 50 Abmat...

17.3

by | Mar 10, 2017 | WOD

CrossFit ATR – CrossFitIf you are not registered for the Open and have OHS issues we will be subbing Snatches for Cleans.Snatch (EMOM x10)Increasing weight as form permitsCrossFit Games Open 17.3 (AMRAP – Reps)Prior to 8:00, complete: 3 rounds of: 6...