Partner WOD

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 400m Run 15 Scap Pull-ups 15 Burpees 15 Banded Face Pulls 15 GHD Hip Extensions 15 RKBS (moderate) 15 SDHP (same weight) 15 Pull-ups 15 Push Press (45/35) Metcon Metcon (Time) Partner WOD...

Quad BURN

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 20/16 Calorie Bike 0:30 Perfect Lunge / leg 10 GHD Sit-ups 10 GHD Hip Extensions 15 Banded Face Pulls 15 Wall Squats 10 Goblet Squats (moderate) 15 Banded Low Ext. Rotations / side 10...

Lets Work!

CrossFit ATR, CrossFit ATR North – CrossFit We have 3 separate conditioning pieces today. Once you finished each segment you rest till the start on the next. Ex. If you finish the first in 10minutes rest till the 15 Minute Mark and then start part 2. View Public...

Strength Week 4

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Power Snatch (See below) 3 @ 60% 2 @ 65% 2 @ 70% 1 @ 75% 1 @ 80% 1 @ 80+% Back Squat (4×7 @ 80%) 3 minute rests Week 1 – 3×10 @ 65% [2 min rests] Week 2 – 3×8 @ 70%...

Double Strength + OHS/T2B

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 8 minutes to complete: 10 Banded Ext. Rotations w/ Press 10 Scap Pull-ups 10 PVC Passes 10 PVC B/N Jerks 10 PVC OHS 15 Wall Squats 0:45 Handstand “Stuff” Waiter’s Walk /...