Saturday Sweat Out

by | Apr 8, 2017 | WOD

CrossFit ATR – CrossFitThis is a great way to get some good conditioning in while working on your pullups! It sneaks a good amount of volume in.Metcon (Time)2 Rounds: Run 1 Mile 75 Situps 50 Bar Dips 25 Pull-ups (35 Minute Cap) RX+= (both) Ring Dips + C2B...

Rope Climb, S2OH, and DU

by | Apr 7, 2017 | WOD

CrossFit ATR – CrossFitCore DevelopmentBuilt into warmupSkill Development10 Minutes of Rope Climb ProgressionMetcon (AMRAP – Rounds and Reps)16 min AMRAP of: 3 Rope Climbs (15 ft) 12 S2OH (115/75) 50 DU

Interval Motivation

by | Apr 6, 2017 | WOD

CrossFit ATR – CrossFit1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP – Reps)Assault Bike Calories (0:20 on/0:40 off) 10 Rounds The man and woman with the highest calorie count each round gets to give 5 calories to anyone they choose. If no one is...

Week 1, Day 3

by | Apr 6, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (Build to Heavy Single)Together, every 2 minutes for 8 sets. Last set should be greater than your 1RM Snatch.High-Hang Snatch (5×2 @ 70-75%)Straps encouragedSnatch Pull (5×3 @ 75%)5 Point Pause...

Luck Number 7

by | Apr 5, 2017 | WOD

CrossFit ATR – CrossFitFront Squat (2 @ 80% EMOM x10)Metcon (Time)7 Rounds: 7 Front Squat (185/125) 7 C2B Pullups *EMOM – 3 burpees17 minute cap