Murph Prep Week 2

by | May 9, 2017 | WOD

CrossFit ATR – CrossFitHalf Murph!Weighted Pull-ups (2-2-2-2-2)Metcon (Time)Buy-In: 800m Run 10 Rounds of: 5 Pullups 10 Pushups 15 Squats Cash-Out: 800m RunWear a 20# vest if you have one for Rx+ Tanktop Advantage: You can split the run work how you’d...

Overhead, Bike, Situps

by | May 8, 2017 | WOD

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds)EMOMx 10 3 Overhead Squats (135/85) Rx+: 165/115Score: Successful Rounds CompletedMetcon (Time)Buy-In: 15 HSPU 4 Rounds of: 8 Push Press (135/85) 12/10 Assault Bike Calories 16 GHD Situps Cash-Out: 15...

More complexes

by | May 7, 2017 | WOD

CrossFit ATR – Barbell ClubCalifornia State Games program starts 05/14/2017#whatsfrutlifting (Build to Heaviest)Snatch Balance + OHS + Back Squat + Snatch Balance#doubledip (Build to Heaviest)Power Clean + 0:02 Dip Hold + 0:02 Dip Push JerkBack Squat (Build to...

Taylor

by | May 6, 2017 | WOD

CrossFit ATR – CrossFitTaylor (Time)4 Rounds for time of: 400m Run 5 Burpee Muscle-upsRing MU = Rx, Bar MU = Scale Scale for 5 Burpee MU: 10 Burpee Pullups No bands for pullups today. Jumping Pullups will be the standard scale.

A 5-Rep Thruster Ladder EMOM?!

by | May 5, 2017 | WOD

CrossFit ATR – CrossFitBack Squat (Build up to a Heavy Triple)15 minutesMetcon (AMRAP – Rounds and Reps)5 Thrusters EMOM until failure. From 0:00-5:00 use 75/55 From 5:00-10:00 use 95/65 From 10:00-15:00 use 115/75 Continue adding 20/10 lb. every 5 minutes...