CrossFit ATR, CrossFit ATR North – CrossFit

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Pertinent Information:

Saturday, June 1, CrossFit ATR is hosting an OUTWOD.

OUTWODs are 100% inclusive, not only of gender and sexuality, but also of fitness level.

Here’s how it works!

1. First – visit the ticket link, or if you’re too lazy to find it – just click this link —> to register yourself.

2. You’ll get an email confirming your registration AND giving you a little step-by-step on sharing the event fundraising page.

Do you have to fundraise? No. Does it make you cooler, likeable, more awesome? Pshhh Duh!

Every OUTWOD has a goal of raising the most funds as possible for The OUT Foundation. You can read more about our work here

3. Now that you’re all registered and fundraising has begun, head on over to the OUTWOD shop and get you some gear…we recommend grabbing some more Pride gear wherever you can find it. Not that it’s beauty contest…but it’s definitely a “who wore it best” contest. More rainbows. More reps.


200m Run

20 Banded Face Pulls

5 Double Push-up Inchworms

15 Cobras (2.5s)

15 GHD Hip Extensions

10 Cossack Squats

10 Banded Ext. Rotations w/ Press

25 Air Squats

5 Big Kips


Empty Barbell Warm-up and Drills


Cluster (1 EMOM x 10)

Clean into a Thruster
Build up in weight throughout


Metcon (AMRAP – Rounds)

EMOM x 16

Odd minutes:

2 Squat Cleans

2 Front Squats

2 Shoulder-to-overhead

Even minutes:

2 Bar Muscle-up

2 Chest-to-bar Pull-ups

2 Pull-ups

Rx: 135/95, Rx+: 155/105
Score: Rounds successfully completed. Perfect score: 16.

For every failed round, immediately following the workout, run 200m.

Sub for 2 BMU: 2 Strict Chest-to-bar Pull-ups