Justin

by | Sep 8, 2017 | WOD

CrossFit ATR – CrossFitJustin (Time)For Time: 30-20-10 Body Weight Back Squat Body Weight Bench Press Strict Pull-upsIn honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012To learn more about Justin click...

Recovery

by | Sep 7, 2017 | WOD

CrossFit ATR – CrossFitRing Rows (2 second hold at the top of each rep)Super set: 15 Weighted Sit-upsMetcon (Time)2 Rounds For Time: 50 Double Unders 40 Cross Touches 30 Calorie Assault Bike 20 Russian twists with wall toss (16/10) 10...

Week 3- Day 2

by | Sep 7, 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 @ Close to 1RM Clean)Romanian DeadliftsGHD Lat Sweeps...

Deadlift, Running, Lunges

by | Sep 6, 2017 | WOD

CrossFit ATR – CrossFitDeadlift (3-3-3-3-3)Metcon (Time)18 Deadlifts (225/155) 36 Walking Lunges 400m Run 15 Deadlifts 30 Walking Lunges 400m Run 12 Deadlifts 24 Walking Lunges 400m Run 9 Deadlifts 18 Walking Lunges 400m Run 6 Deadlifts 12 Walking Lunges 400m...

JT!

by | Sep 5, 2017 | WOD

CrossFit ATR – CrossFitThe hero that started it all…J.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click...