Week 2- Day 1

by | Aug 27, 2017 | WOD

CrossFit ATR – Barbell ClubPreparing for the Fortius Halloween Meet on 10/22-23Snatch (Build to a Heavy Double)15 minutesClean and Jerk (Build to a Heavy Single)15 minutesBack Squat (5×8 @ 75%)Weeks must be done in order without skipping. If you fail to...

Old Man Manny

by | Aug 26, 2017 | WOD

CrossFit ATR – CrossFitBe prepared for questions on this “not so good guy” too.Metcon (Time)”The Big 4-6″ (2-person partner workout) 1971m Row 46 Pullups 46 Hang Cleans (135/95) 46 Pushups 46 Front Squats (135/95) 46 T2B 46 Box Jumps...

The Punisher

by | Aug 25, 2017 | WOD

CrossFit ATR – CrossFitDeadlift (3-3-3-3-3-3-3)From Punisher Kills the Marvel UniverseMetcon (Time)5 Rounds of: 6 Deadlifts (275/185) 12 Assault Bike Calories 24 Double Unders *3 Pistols every mess up on the double unders. *Thoughts: The Punisher has killed many...

Skill building and recovery

by | Aug 24, 2017 | WOD

CrossFit ATR – CrossFitMobilityClass will open with 20 minutes of a mobility flow!Metcon (Time)14 Minute Amrap: 1 Muscle Up (Ring or Bar) 4 Snatches * 400 m Run *feel free to increase weight as you see fit but Snatches must have Perfect...

Week 1- Day 2

by | Aug 24, 2017 | WOD

CrossFit ATR – Barbell ClubFront Squat (Heavy Single)+ 2 @ 90% of HS 15 minutesTempo Front Squats (6×1 – Every 3 Minutes)Note your tempo in comments10 seconds down, 2 seconds at bottomRDL (1×5 @ Close to 1RM Clean)Romanian DeadliftsGHD Lat...