Pause Front Squats + Station AMRAP

by | Jun 26, 2017 | WOD

CrossFit ATR – CrossFitFront Squat (Pause 1RM)7 seconds in bottom, NO BELTSFront Squat (3×3 @ 80% of Pause 1RM)Same pauses each rep- STILL NO BELTSMetcon (AMRAP – Reps)4 Rounds of: 1 minute of Box Jumps (24/20) 1 minute of Wall Balls (20/14) 1...

Week 7- California State Games Buildup

by | Jun 25, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch (10×2)Every 2 minutes, together. Building up to 85+% for the last set.Clean and Jerk (8×2)Every 3 minutes, together. Building up to 85+% for the last set.Front Squat (Heavy Single)then 5×3 @ 85% of...

Dirty Thirty

by | Jun 24, 2017 | WOD

CrossFit ATR – CrossFitDirty Thirty (Time)30 Box jumps (24/20) 30 Jumping pull-ups 30 Kettlebell Swings (35/26) 30 Steps walking lunge 30 Knees to Elbows 30 Push Press (45/35) 30 Back extension 30 Wallballs (20/14) 30 Burpees 30 Double...

The Bear Complex!

by | Jun 23, 2017 | WOD

CrossFit ATR – CrossFitBear Complex (7-7-7-7-7)Power Clean Front Squat Push Press Back Squat Second Push PressBar can only touch-n-go tap the floor between reps. Any re-gripping or dropping of the bar ends the set. If you don’t think this is enough to fill...

Flight Simulator

by | Jun 22, 2017 | WOD

CrossFit ATR – CrossFitFlight Simulator (Time)5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45...