Shuttle Runs and Bar Muscle Ups

by | Aug 10, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)For Time: Open: 300m Shuttle Run Into: 5 Rounds of: 1 Bar Muscle up 10 Unbroken Wall Balls (20/14) 10/20/30/40/50 Double Unders Close: 300m Shuttle RunEach round the double unders will increase 10...

Deadlift, RKBS, Bike

by | Aug 9, 2017 | WOD

CrossFit ATR – CrossFitDeadlift (3-3-3-2-2-2-1-1-1)Metcon (Time)5 Rounds: 10 RKBS (71/53) 10 Box Jumps (24/20)7 Minute CapMetcon (10 Rounds for time)EMOM 10 Cal Assault Bike SprintTrack the time it takes to get 10 calories every minute.

Gymnastic Strength + Beach Muscle Metcon

by | Aug 8, 2017 | WOD

CrossFit ATR – CrossFitDeath By Ring Dips (AMRAP – Rounds and Reps)1 the 1st minute, 2 the 2nd minute, 3 the 3rd,… until you failStrict DipsMetcon (Time)4 Rounds of: 20 Pushups (feet on 45lbs. plate) 25 GHD Sit-ups 400m RunTanktop/Shirt Segregation:...

Squat Clean Party

by | Aug 7, 2017 | WOD

CrossFit ATR – CrossFitPaused Front Squat (Build to a 1RM)3 second pause at bottom. 10 minutes.Squat Clean Party (Weight)Starting at 135/95 increasing 10/5 lbs every minute until 225/155 then everyone increases 5 lbs until failure.Clean (for data...

Week 4

by | Aug 6, 2017 | WOD

CrossFit ATR – Barbell ClubNext weekend is Double Barrel Open! Today is a MUST for those competing next weekend. Tomorrow (Monday), CrossFit has a Pause Front Squat 1RM followed by “Squat Clean Party.” If you are not competing at Double Barrel and...