WOD

Weighted Pull-ups + Nicole

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

15 GHD Hip Extensions

10 Toy Soldiers

10 Walking Toe Touches

15 Scap Pull-ups

15 Ext Rot and press

15 Band Pull Aparts

5 Big Kips

2 Rounds:

10 DB Rows / arm (moderate)

30 Hollow Rocks

:45 Couch Stretch / side

Strength

Weighted Pull-ups (Build to 1RM)

15 minutes

Any grip variant is acceptable, but please note it in the comments.

Weighted Pull-ups (Build to 1RM)

15 minutes

Any grip variant is acceptable, but please note it in the comments.

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
On this benchmark workout, we want you to scale as little as possible. (1) If you have the capacity to only do a few unassisted, you’ll still build some volume over 20 minutes and still achieve a great workout regardless. (2) It’ll set a standard on the workout to truly measure your progress each subsequent time you do it.

Let’s have some fun before we have to get serious again

CrossFit ATR, CrossFit ATR North – Barbell Club

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#snatchmeoutside (Build to Heaviest)

Snatch (0:03 Hold Bottom) + OHS (0:03 Eccentric and Hold Bottom)
16 minutes

2 Cleans + 1 Jerk (Build to Heaviest)

18 minutes

Pause Overhead Squat (1 EMOM x 10)

3-second pause at bottom

Build up in weight throughout

GHD Lat Sweeps (3×10 @ YOUR PICK)

Sunday Funday

CrossFit ATR, CrossFit ATR North – CrossFit

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Rowling (AMRAP – Reps)

The objective is to row exactly 250m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 250m as you can. If you get 250m, that is considered a “Strike”

Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 250m. Your total for the game is your score across all 10 rounds. (So if I row 252m or 248m, my score from that round would be 2 etc.)

If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.

Metcon (Calories)

20 Minute AMRAP:

5 D-Ball Slams (40/30)

10 Push-ups

15 Air Squats

20 Pulls on the Rower
The score is total calories

Mobility

15 Minute Yoga Flow

Push Jerks and Running

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Front Plank

0:30 Side Plank / side

15 Banded Pull Aparts

15 Push-ups

10 PVC Passes

1:00 Couch Stretch / side

0:30 Hanging Hollow Hold

15 Banded Ext. Rotations w/ Press

10 Shoulder Press (45/35)

5 Push Press (45/35)

5 B/N Push Jerks (45/35)

5 Push Jerks (45/35)

Strength

Push Jerk (3-3-3-3-3)

12 minutes

Metcon

Metcon (Time)

100m Run

5 Push Jerks (135/95)

200m Run

10 Push Jerks (135/95)

400m Run

15 Push Jerks (135/95)

800m Run

20 Push Jerks (135/95)
From the floor.

Scale so that you can complete 10 push jerks consecutively at the weight you select.

Hang Squat Clean/T2B/Lunge/DU

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

10 High Five Squats

15 Air Squats

0:30 Perfect Lunge / leg

15 Wall Squats

15 Banded Low Ext. Rotations / side

15 Band Pull Aparts (low)

15 GHD Hip Extensions

15 V-Ups

15 aKBS (light-moderate)

10 Front Squats (45/35)

Strength

Hang Clean (1 EMOM x 10)

Building up in weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

5 Hang Squat Cleans (165/115)

10 Toes-to-Bar

20 Goblet Lunges (53/35)

30 Double Unders
Scale so that you can start all movements unbroken.

Max effort sleds

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Minutes:

Run 400

10 Cal Erg or Bike

:30 Side Plank /side

Metcon (5 Rounds for time)

Every 6 mins ( 5 rds)

20/15 Cal. Bike

40 Yard Sled Push (Sled + 110/50)

*Record Each Rd*
This workout is designed to be Max Effort every round. Goal should be Sub 2 mins every time up.

Mobility

:90 Per

Pigeon Stretch

Banded Quad Stretch

PVC Lat/Tricep Stretch over GHD

Groin Stretch

Complex time

CrossFit ATR, CrossFit ATR North – Barbell Club

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#YallCardioersCanFrickTheHeckOff (Build to Heaviest)

Pause Snatch (1-inch from floor) + 0:02 Eccentric Load, 0:01 Pause, Hang Snatch
16 minutes

1 PC + 1 Jerk + 1 FS + 1 Jerk (Build to Heaviest)

1 Power Clean, 1 Split Jerk, 1 Front Squat, 1 Split Jerk
16 minutes

1.5 Front Squat (5×3 @ YOUR PICK)

20 minutes, no belts

Pull-ups + Row/Squat/Pull-ups

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Bike

15 Wall Squats

10 Scap Pull-ups

15 Banded Face Pulls

15 Banded Pull Aparts

10 DB Rows / side (moderate-heavy)

20 Air Squats

10 Wipers / side

10 Scorpions / side

10 Hanging Hip Touches

Strength

Weighted Pull-ups (4-4-4-4-4)

15 minutes

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP of:

Calorie Row

–2 min Rest—

5 min AMRAP of:

Air Squats

—2 min Rest—

5 min AMRAP of:

Pull-ups
Score is total reps accrued. Denote the totals of each movement in comments.

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

25 Minute Cap:

Run 800m

10 Scap Push-ups

5 Double Push-up Inchworms

20 Ext Rot Low

10 Band Pull Aparts

10 GHD Situps

Run 1 Mile

With Remaining time:

1:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

:20 on :20 off Hollow Rocks

1-Mile Run (Time)

Max Effort 1-Mile Run
in warmup for tracking purposes

Strength

Bench Press (4-4-4-4-4)

Metcon

Metcon (Time)

3 Rounds of:

25 Hand Release Push-ups

25 GHD Sit-ups
Scale so that the first round can be done unbroken.

OHS + Box Jumps

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

15 Wall Squats

10 PVC Passes

10 PVC GHD Hip Extensions

10 PVC OHS

10 Box Jumps

5 B/N Snatch Grip Press (45/35)

5 Good Mornings (45/35)

5 Good Morning to Squats (45/35)

5 B/N Snatch Grip Split Jerks

5 OHS (45/35)

Strength

Overhead Squat (5-5-5-5-5)

15 minutes

Max Height Box Jump (Distance)

Max Height Box Jump
10 minutes

Metcon

Metcon (Time)

5 Rounds of:

5 OHS (135/95)

5 Box Jumps (30/24)
7 minute timecap.

Scale so that all rounds can be done unbroken.

No Class

CrossFit ATR – Barbell Club

We are still in Las Vegas for the AO3! You can find the schedule and the link to the stream online if you’d like to watch!

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Sunday Funday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Minutes:

10 Calorie Bike

15 Banded Squats

20 Hollow Rocks

:30 Side Plank (Per side)

:30 Double Unders / attempts

Metcon (AMRAP – Reps)

25 Minute Amrap:

400m Run

15 Back Squats (95/65)

30 Pushups

45 Double Unders

*Back Squats are from the floor

Mobility

15 Minute Yoga flow

Pullups, GHD Sit-ups, Row

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12 Calorie Row

10 Scap Pull-ups

15 Banded Face Pulls

15 Banded Pull Aparts

10 DB Rows / side (moderate-heavy)

20 Hollow Rocks

1:00 Couch Stretch / side

15 GHD Hip Extensions

10 Wipers / side

10 Scorpions / side

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP of:

5 Strict Pull-ups

8 GHD Sit-ups

12 Calorie Row
Scale so that all movements can be started unbroken for a few rounds.

Step up + Wall Ball/Power Clean/Burpees

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Bear Crawl

Reverse Bear Crawl

5 Double Pushup Inchworms

10 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

1:00 Front Plank

0:30 Chin-up Grip Hanging Hollow Hold

25 Wall Balls (20/14 to 11/10 ft.)

Strength

Weighted Step-ups (5-5-5, then 2×5 per leg)

15 minutes

Perform all 5 reps on one leg before moving on to the other. Start on your weaker leg.

Box Should be set so your knee is just higher than hip height.

Metcon

Metcon (AMRAP – Reps)

100 Wall Balls (20/14 to 10/9 ft.)

immediately into

1-2-3-4-5…

Power Cleans (135/95)

Burpees over Bar
10 minute timecap

Rx+ 11/10ft Wall Balls

165/115 Power Cleans

Score is the number of reps accomplished of 1-2-3-4… If you do not get to Power Cleans/Burpees, your score is zero.

Scale Wall Balls to a means of insuring 25 unbroken reps to start.

No Class

CrossFit ATR – Barbell Club

We are already in Las Vegas for the AO3! You can find the schedule and the link to the stream online if you’d like to watch!

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Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

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Core Development

3 Rounds:

3 Sided Plank (:30 Per Side)

15 Palloff Presses (Per Side)

20 Cross Touches (Per Side)

into:

Tabata:

Hollow Hold

Metcon (AMRAP – Rounds)

15 Minute AMRAP:

10 Cal Row

15 Calorie Bike

200m Run

30 Double Unders

40 Ab Mat Situps

Mobility

20 Minutes of full Mobility drills and exercises

Deadlift + HSPU

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

20 Step Back Lunges

10 Walking Toe Touches

15 GHD Hip Extensions

10 Banded Face Pulls

10 Banded Glute Bridges

10 Wipers

10 Scorpions

15 Cobras (5/2.5)

10 Single Leg KB Deadlifts (light)

1:00 Couch Stretch / leg

1:00 Handstand “Stuff”

Strength

Deadlift (5-5-3-3-3)

15 minutes

Metcon

Metcon (Time)

10 Deadlifts (275/185)

15 HSPU

20 Deadlifts (225/155)

15 HSPU

30 Deadlifts (185/125)

15 HSPU

40 Deadlifts (135/95)

15 HSPU
15 minute timecap

Scale so that you can star the 10 deadlifts and 15 hspu unbroken. Ramp down in weight from the first set accordingly.

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15/12 Calorie Bike

0:30 Perfect Lunge / leg

10 High Five Squats

15 Banded Low Ext. Rotations / side

15 Wall Squats

0:30 Side Plank / side

15 Goblet Squats (Heavy)

10 Rope Knees-to-Elbows

15 Wall Balls (20/14 to 11/10 ft.)

Strength

Front Squat (3-3-3-3-3)

16 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

1 Rope Climb (20 ft.)

2 Thrusters (155/105)

Rx+: legless and 185/125