Chipper Time

by | Sep 30, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)100 Pull-ups 80 GHD Sit-ups 60 Calorie Row 40 Double Squat Wall Balls (20/14) 20 DB Push Presses (60/40)You can partition the reps however you’d like so long as you get the totals of each...

21 minute EMOM

by | Sep 29, 2017 | WOD

CrossFit ATR – CrossFitDeadlift (3-3-3-3-3)Metcon (AMRAP – Reps)20 minute EMOM of: Odd minutes: 5 Deadlifts (225/155) Even minutes: Max Calorie Assault BikeScore is total CaloriesFinisher30 Cal Ski Erg (Time)30 Cal Ski ErgGive yourself plenty of rest...

Recovery

by | Sep 28, 2017 | WOD

CrossFit ATR – CrossFitWarm-upHips & Shoulder mobility and therapyMetcon (Time)2 Rounds For Time: Agility Drill A (Dots) 12 Toes 2 Rings 24 Rope Slams 200m Run Agility Drill B (Cones) 12 Toes 2 Rings 24 Rope Slams 200m Run Agility Drill C (Hurdles) 12 Toes...

Week 6- Day 2

by | Sep 28, 2017 | WOD

CrossFit ATR – Barbell ClubDeload WeekFront Squat (Build to an 80% Single)RDL (1×5 @ 1RM of Snatch)Romanian DeadliftsGHD Hip Extensions (3×10 @ Empty Bar)DB Sidebends (3×10)

Snatch + DU

by | Sep 27, 2017 | WOD

CrossFit ATR – CrossFitSnatch (1Rep EMOM x10)Increasing weightMetcon (Time)10 Snatches (95/65) 50 DU 8 Snatches (115/75) 40 DU 6 Snatches (135/95) 30 DU 4 Snatches (155/105) 20 DU 2 Snatches (185/120) 10 DU13 minute timecap NO ONE cleans up their weights/ropes...