Blue Collar Carries

by | Jan 27, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10 Minute Amrap: 100m Run 5 Pull-ups 10 Push-ups 15 Air SquatsMetconMetcon (Time)Buy-in: 1000m Row 5 Rounds of: 10 Strict Pull-ups 20 Honest Push-ups 100m Blue Collar Carry Rx: Slam Ball 40/30, KB 62/44 Rx+:...

Akkadian

by | Jan 26, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 1 min Jump Rope 1 min Bike 1 min RowMetconAkkadian (Time)6 Rounds for time of: 60 Double Unders 45 Calorie Row 30 Calorie Bike 15 Burpees over Rower40 minute timecap If you cannot perform double...

Week 5

by | Jan 26, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (1 every 2 minutes)Build to 90-93% over 6-9 setsClean and Jerk (1 every 3 minutes)Build to 90% over 5-7 setsFront SquatBuild to a Heavy DoubleRDLRomanian Deadlifts5-5-5-5-5 70-75-80-90-100% of...

Dead swing run

by | Jan 25, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 PVC Passes 10 Step Duck Walk (slow, work that ankle mobility!) 10 Russian KBS (medium/heavy)StrengthDeadlift (2 every 1:30 x 8 sets)Increasing weightMetconMetcon (AMRAP – Rounds and Reps)14...

Back Squat Party

by | Jan 24, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 0:20 L-Sit 0:30 GHD Hip Extension Hold 0:40 Tempo Goblet Squat* *Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up 1:00 Couch Stretch (per side) 1:00 KB Ankle Mobility Drill (per side)...