Bench Press + T2B/Snatch

CrossFit ATR, CrossFit ATR North – CrossFit Warm-up 20 Banded Low Ext. Rotations (per side) 20 Band Pull Aparts 10 Scap Pushups 10 Pushups (2-second pause @ top of each rep) 10 Scorpions 20 Hollow Rocks 10 Wipers 0:30 L-Sit Left Side Waiter’s Walk –>...

Week 1

CrossFit ATR, CrossFit ATR North – Barbell Club This is the start of our program building up for the Double Barrel Classic in February. If you’re competing, please see me so you can be linked to the 4 days/week program. Otherwise, just 2 days/week on...

Hero WOD- Coffland

CrossFit ATR, CrossFit ATR North – CrossFit U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland. Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army...

Pullups, Thrusters/Rope Climbs/Run

CrossFit ATR, CrossFit ATR North – CrossFit Warm-up 250m Row 10 Scap Pushups 10 Scap Pullups 15 Banded T’s and Low External Rotations (per side) 0:30 Heavy D-Ball Hold (on chest) 0:30 Ring L-Sit (Dip bar if not able to do on rings) 10 PVC Passes 10 PVC OHS...

Oly skill and mobility

CrossFit ATR, CrossFit ATR North – CrossFit Warm-up 20 Cal Bike 20 Cal Row Banded Monster Walk (x2) 20 Wipers 20 GHD Hip extension 3 Sided Plank (:30 Per side) 10 Inchworms 10 Cossack Squats Skill Development Snatch Pull + Full Snatch drilling followed by 10...