T&A

by | Oct 13, 2017 | WOD

CrossFit ATR – CrossFitBench Press (3-3-3-3-3)Metcon (AMRAP – Rounds)Every 2 minutes for 5 Rounds: 5 Bench Press (BW/0.75xBW) 20 DB Walking Lunges (50s/35s)Everything should be done unbroken for the entirety of the workout. Each round should take less than...

Sweat and stretch

by | Oct 12, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)Open: 800m Run 3 Rounds: 100m Farmers Walk (70/40) 30 Double Unders 20 GHD Sit-Ups 10 Dball Slams (40/30) Close: 800m RunMobilityQuads , Hips and Hamstrings

Week 8- Day 2

by | Oct 12, 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...

24 minutes of WOO!

by | Oct 11, 2017 | WOD

CrossFit ATR – CrossFitBack Squat (2 EMOM x10)Share bar. Things will move quicker. Build up in weight throughout. You may not have enough time to build to a 2RM or even close to it and that’s okay. Heavy, but nothing crazy.Metcon (3 Rounds for time)Every 8...

Rowing + T2B

by | Oct 10, 2017 | WOD

CrossFit ATR – CrossFitPower Clean (Build to a Heavy Single)15 minutesMetcon (Time)2 Rounds of: 25 Calorie Row 25 T2B 25 Power Cleans (115/75)14 minute timecap *No one cleans up until everyone is finished