BURN

by | Apr 21, 2017 | WOD

CrossFit ATR – CrossFitBack Squat (2 @ 85% EMOM x10)Metcon (AMRAP – Reps)3 Rounds of: 1 minute of Back Squats (135/95) 1 minute of Rest 1 minute of Calories on Rower 1 minute of Rest 1 minute of GHD Sit-ups 1 minute RestGHD Sub =...

SWEAT… A LOT

by | Apr 20, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)20 Cal Ski Erg 40 Cal Bike 60 Cal Row 80 DU 1 Mile RunWe only have 1 Ski Erg, so we’ll be staggering the start.

Week 3, Day 3

by | Apr 20, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (Build to Heavy Double)Together, every 2 minutes for 8 sets. Last set should be equal to or greater than your 1RM Snatch.High-Hang Snatch (6×2 @ 75-85%)Straps encouragedSnatch Pull (5×3 @ 85%)5 Point...

Cleans and T2B

by | Apr 19, 2017 | WOD

CrossFit ATR – CrossFitWeightliftingPower Clean (10 minutes to find a heavy single)MetconMetcon (AMRAP – Rounds and Reps)20 minute AMRAP of: 5 Power Cleans (185/125) 10 T2B Rest 0:30

HSPU and Lunges!

by | Apr 18, 2017 | WOD

CrossFit ATR – CrossFitBench Press (3×8 @ 70%)Metcon (AMRAP – Rounds and Reps)10 minute AMRAP of: 10 HSPU 20 Front Rack Lunges (95/65)Tanktop Advantage: Only those of you wearing tanktops can proceed to the 10th minute. All the...