Fortius Halloween Meet Day!

by | Oct 22, 2017 | WOD

CrossFit ATR – Barbell ClubCome on down and support your athletes competing at CrossFit Fortius!Snatch (1 Every 2 Minutes for 10 Sets)Building up in weight. No redos. Treat this like warming up for a meet and your last 3 lifts are your “stage...

Hero WOD- Kev

by | Oct 21, 2017 | WOD

CrossFit ATR – CrossFitWarm-upEMOM 1- 200m Run 2- 200m Run 3- 15 GHD Hip Extensions 4- 0:30 Heavy D-Ball Hold 5- 10 Cobras + 10 Scorpions 6- 10 Wipers + 10 Pushups 7- Walking Toe Touches –> 8- Walking...

Squats and DU

by | Oct 20, 2017 | WOD

CrossFit ATR – CrossFitHappy Birthday, Vienna Kaiser! This one’s for you!Warm-up15/12 Calorie Assault Bike 15 Banded Squats 15 GHD Hip Extensions 15 GHD Situps 30 Double Unders 15 Good Mornings (45/35) Empty Bar Squat WorkBack Squat (5-5-5-5-5)Metcon...

Recovery

by | Oct 19, 2017 | WOD

CrossFit ATR – CrossFitMobility2 Minutes on each: Softball/Lax Ball Hamstring Lax Ball Glutes Foam Roll Quads Foam Roll T-SpineWarm-upPerfect Lunge 10 Cossack Squats 10 Inchworms 20 Wipers Banded Walk (Forward and Lateral)Metcon (Time)For time: Run 400m -Rest 2...

Week 9- Day 2

by | Oct 19, 2017 | WOD

CrossFit ATR – Barbell ClubFortius’ Halloween Meet is this weekend! Come down and support our athletes competing! Schedule to be posted soon.Snatch (Build to Opener or 90%)Done every 2 minutes together 1- Empty Bar Work 2- 50% x2 3- 60% x2 4-...