Strongman day

by | Sep 21, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)22 Minute AMRAP: 1 attempt at each movement followed by a 400m Run. Increase weight over every completed round till a heavy single is found. Track heaviest completed in each category below.20 Meter Yoke Walk (find a heavy...

Week 5- Day 2

by | Sep 21, 2017 | WOD

CrossFit ATR – Barbell ClubFront Squat (Heavy Single)+ 2 @ 90% of HSTempo Front Squats (6×1 – Every 3 Minutes)Note your tempo in comments10 seconds down, 2 seconds at bottomRDL (1×5 @ 100+% of Clean)Romanian DeadliftsGHD Lat Sweeps...

Hero WOD- Dunn

by | Sep 20, 2017 | WOD

CrossFit ATR – CrossFitMarine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan.Dunn (AMRAP – Rounds)Complete as many rounds as possible in 19 minutes of: 3...

Bench and Rowing

by | Sep 19, 2017 | WOD

CrossFit ATR – CrossFitBench Press (5-4-3-2-1)Metcon (Time)5 Rounds of: 500m Row 15 Bench Press (135/75)Finisher30 Cal Ski Erg (Time)30 Cal Ski Erg

Abs + Buns

by | Sep 18, 2017 | WOD

CrossFit ATR – CrossFitBack Rack Lunge (Build to Heavy Single/leg)Through an EMOMx10Metcon (Time)50-40-30-20-10 Lunges (from rack) Situps *Lunge Weights 50 @ 95/65 40 @ 115/75 30 @ 135/95 20 @ 155/105 10 @ 185/12525 minute...