Who’s the fool now?

by | May 31, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 10/8 Calorie Bike 0:20 GHD Supine Hold 0:20 GHD Prone Hold 10 KB Upright Rows Empty Barbell Warm-up and DrillsMetconMetcon (Time)3 Rounds of: 10 Hang Power Cleans (135/95) 10 Bar Facing Burpees 3...

Fight Gone Badish

by | May 25, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Fight gone bad style: 3 Rounds: 1:00 min max reps at each station (4 stations = 4 min rounds) -Butterfly Sit-ups -Jump Squats -HR push ups -Alt Step back lunges Rest 1:00 b/t Rounds *add...

Pull Session

by | May 22, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardBent Over Row (10-10-10-10-10-10 (try to beat 5/3 data))Details: +You are looking to increase load over every set. +If you are unable to increase load due to weight limitations then increase the time you hold at the...

Box Step Overs

by | May 21, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetconMetcon (Time)6 Rounds: 12 Lateral Box Step Overs (24/20″) 12 Hand Release Push-ups (RX+) KB or DB Lateral Step Overs (around 53/35lbs)If you do not have a box sub the box for 12 DB or KB Lateral...

Pull Day

by | May 21, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardHigh Hang Snatch Pull (vertical torso)1×5 @ 40% 1×5 @ 50% 1×5 @ 60% 3×3 @ 65%Snatch Pull2x5 @ 70% 3×5 @ 75%Clean Pull5x4 @ 75%B/N Jerk From The Split...