Farmer Bod

by | Apr 17, 2017 | WOD

CrossFit ATR – CrossFitSkill DevelopmentAtlas Stone techniqueAtlas Stone to Shoulder (Build to Heaviest)Be sure to bring long sleeves!Metcon (AMRAP – Rounds and Reps)13-minute AMRAP of: 10 D-Ball Slams (40/30) 100m D-Ball Carry 100m Farmer’s Walk...

Week 3, Day 1

by | Apr 16, 2017 | WOD

CrossFit ATR – Barbell ClubBack Squat (Build to a Heavy Double)then back off sets of 4,6,8,10Hang Snatch (4×2 @ 80-85%)Straps encouragedPush Press (Build to Heavy Single)Then do a heavy doubleOptional#rackcity (Build to Heaviest)4 Front Squats + 1...

Hero WOD – Marston

by | Apr 15, 2017 | WOD

CrossFit ATR – CrossFitMarston (AMRAP – Rounds and Reps)Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpeesWomen’s weight: 315. Scale: Choose a weight between 80-90% of 1RM. DO NOT...

Thrusters!

by | Apr 14, 2017 | WOD

CrossFit ATR – CrossFitThruster (Build to 1RM)12 minutesMetcon (Time)15 Thrusters (135/85) 200m Run 20 Thrusters (95/65) 400m Run 30 Thrusters (75/55) 800m Run13 minute timecap

Pushups and Biking

by | Apr 13, 2017 | WOD

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds)EMOM x20 1- 15/12 Bike Calories 2- 15 PushupsEvolution Mile (Time)Evolution mile (1.18 miles)Mobility20 minutes of a yoga flow