Halloween WOD!

CrossFit ATR, CrossFit ATR North – CrossFit Come dressed in your costume for a bonus in the WOD! View Public Whiteboard Warm-up 0:30 Single Unders 0:30 Double Unders 20 Lunges 10 Walking Toe Touches 15 GHD Hip Extensions 15 V-Ups 10 Banded Low Ext. Rotations /...

Tanktop Tuesday!

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 Banded Ts 15 Band Pull Aparts 15 Scap Pull-ups 10 PVC Passes 15 GHD Hip Extensions 10 Wipers / side 5 Burpee Broad Jumps 10 DB Rows / side (moderate) 10 DB Hang Squat Cleans...

Shoulder Press + Handstand Stuff/Squats

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 Banded Low Ext. Rotations / side 10 Banded Ext. Rotations w/ Press 5 Double Push-up Inchworms 0:30 Hanging Hollow Hold 0:30 3 Sided Plank 10 Kneeling Palloff Presses / side 1:00...

Dips and GHR’s

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 3 Rounds: 20 Calories (Row, Bike or Erg) 10 Pushup w/ Rotations 10 Banded Presses 20 Cobras 20 Banded Good mornings Glute-Ham Raises (6-6-6) Glute ham Raises can be done with a band or...

Strength Week 6

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Snatch (8×1 to Heavy Single) Aim for 93+% Clean and Jerk (7×1 to Heavy Single) Aim for 93+% Shoulder Press (4×3 @ YOUR PICK) Metcon (No Measure) Weighted Planks 3x 1 minute...