Sunday Funday

by | Jan 9, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardPertinent Information:Metcon (No Measure)Our Sundays will consist of a few options for you to choose from: 1) Barbell Club (9:30am-11:30am) 2) Open Gym (9:30-11:30am) If you missed a workout this week take advantage...

Toms Time

by | Jan 8, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds: 200m Run 4 Perfect Lunges w/ Rotation 10 GHD Hip Ext 5 Barbell Presses 5 Barbell Back SquatsMetconToms Time (Time)For Time Lift 20,000/14,000 lb (cumulative) Pick one weight. Use...

Pump you up

by | Jan 7, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 rounds: 30 seconds Arms only bike 30 seconds max air squats 10 diamond pushups 20 walking lunge with 15 lbs plate over headMetconMetcon (AMRAP – Rounds)Top Arm Bump Every 30 Seconds for 10 minutes 5...

Leg Day

by | Jan 6, 2022 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardFront Squat1x5 @ 50% 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90% 1×1 @ 90+% MAX REPS @ 80-85% (dump before turtle shellin’)Snatch Pull6x5 @...

Cleans

by | Jan 6, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds: 10 Cals :20 Handstand Hold 10 GHD Hip Extension 5 PVC PassesWeightliftingPower Clean + Hang Clean (14 Minutes to a heavy single)MetconMetcon (Time)15 Minute AMRAP: 20 Hang Power...