Hero WOD- Rich

by | Aug 4, 2017 | WOD

CrossFit ATR – CrossFitRich (Time)For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb.

Week 3

by | Aug 3, 2017 | WOD

CrossFit ATR – Barbell ClubBack Squat (1RM)Snatch Panda Pull (5×3 @ 95%)Pause Overhead Squat (3×3 @ YOUR PICK)3 seconds pause

Lets work on efficiency

by | Aug 3, 2017 | WOD

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds)4 Rounds: 10 RKBS (71/53) 50′ Suitcase Carry (Right Arm) 50′ Suitcase Carry (Left Arm) 20 Cross Touches 10 Cal Assault Bike or Ski ErgSkill DevelopmentRowingMetcon (Distance)5 minutes of Blind...

Pause Front Squats. Is it getting better?

by | Aug 2, 2017 | WOD

CrossFit ATR – CrossFitPaused Front Squat (1RM)5 seconds in bottom, 12 seconds in top. 12 minutes.Paused Front Squat (3×3 at your pick with PERFECT form)5 seconds at bottom, 12 seconds at top, every rep- NO BELTS. Each set will be done every 3...