WOD

Tanktop Tuesday!

CrossFit ATR, CrossFit ATR North – CrossFit

Compare to 02/25/18

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Warm-up

5 Double push-up Inchworms

10 Wipers

:30 Side Planks

10 Cossack Squat

2 Rounds:

10 Scap Pullups

20 Ext Rot Low

10 Banded Hip to Overhead Presses (bands on wrists)

2 Rounds:

30 Meter Empty Sled Push

5 Pullups

15 Pushups

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Bench Press (135/75)

Strict Pull-ups

240 Meter Empty Sled Push

2-4-6-8-10

Bench Press (135/75)

Strict Pull-ups
This has a 22 Minute Cap!! To ensure you are going to make the time cap the opening 10-8-6-4-2 should be unbroken sets on the bench.

Sleds will be pushed in intervals of 30 meters down and back

RX+ Weight Pullups (15/5lb plate)

Bench Press (185/105)

Sled + 90/30lbs

Finisher

4 x Max Reps (8-15 Rep Range) of Banded Triceps Extensions

Power Snatch + Wall Balls

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 GHD Hip Extensions

10 Wipers

10 Scorpions

10 Cossack Squats

20 Banded Face Pulls

20 Air Squats

5 PVC Passes

0:30 Handstand Practice

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Snatch (2 Every 1:30 x 8)

These should be 2 EFFICIENT Singles not touch and go.

Increasing weight throughout as long as your form looks good! Good Setup, pulls, high hip contact and no press outs!

Metcon

Metcon (Time)

3 Rounds of:

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

20 Power Snatch (95/65)

Week 3

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×4 @ 60%

1×4 @ 70%

1×4 @ 80%

2×3 @ 80%

Clean

1×4 @ 60%

1×4 @ 70%

1×4 @ 80%

2×3 @ 80%

Split Jerk

1×4 @ 70%

4×4 @ 80%

Clean Pull

2×4 @ 80%

2×4 @ 85%

2×3 @ 90%

Back Squat

1×4 @ 60%

1×4 @ 70%

4×4 @ 80%*

*3 High Box Jumps after each set

Split Press

Presses from split jerk position.
4×3 @ PICK

More Strength than cardio

CrossFit ATR, CrossFit ATR North – CrossFit

The strength portion of today should be done in a Super Set fashion. Take your time with each set and try to build to a heavy but manageable 5th set.

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Warm-up

With a Running Clock

00:00- 04:00 Running

04:00- 07:00 Plank (move between all 3 sides over the 3:00)

07:00- 15:00 Warmup/Yoga flow lead by sean

Weighted Step-ups (5 Sets of 5 Reps (per leg))

Add weight over each set as long as you are maintaining the proper rep range

Dips (5 Sets of 8-12 Reps )

Add weight over each set as long as you are maintaining the proper rep range

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

400m Run

12 Russian KBS (AHAP but keep them unbroken)

24 Pushups

PARTNER WOD

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

PVC Circle Game:

Everyone in class holds a PVC vertically standing on the floor and in a circle. Coach will yell right or left and everyone will ditch their PVC (left standing) in order to grab the person’s next to them (right or left depending on coach’s instruction). If your PVC drops, you must perform 10 Air Squats immediately and for each round that follows where someone drops a PVC. Rounds depend on class size and go until there are only 3 people left.

Metcon

Metcon (Time)

Partner WOD (one works, one rests, switch whenever)

10 Rounds of:

20 Box Jumps (24/20)

20 Partner-passing MB Clean Wall Balls (20/14 to 10/9 ft.)

25m Sled Push / each person (4x45s/4x25s)

Finisher

Metcon (No Measure)

10 minutes of Assault Bike cooldown

EMOM Funday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

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

TOGETHER:

Empty Barbell Warm-up and Drills

Strength

Cluster (1 EMOM x 10)

Clean into a Thruster
Build up in weight throughout

Metcon

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

Full body

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

400m Run

600m Row

.5 Mile Bike

50′ Perfect Lunge

50′ Toy Soldiers

50′ Reverse Walking Toe Touches

1:00 Couch Stretch (per Side)

1:00 Pigeon Stretch (Per Side)

1:00 Hamstring Stretch (per side) (Use the Rig to keep one leg up and the other leg on the floor)(use pelvic tilts to increase stretch)

Metcon (No Measure)

4 Rounds:

5 Calorie Ski Erg

100′ Single Arm Front Rack KB Carry(AHAP)(50′ per side)

5 Russian Twists (Not Weighted or lightweight w/ speed)

Rest 2:00

3 Rounds:

5 Burpee Box Jump Overs (24/20)

100′ Banded Lateral Steps (50′ per side)

:50 Side Planks (:50 per side)

Rest 2:00

2 Rounds:

5 Palloff Presses (Slow w/ 5 Second hold at extension)(per side)

100′ Waiters Walk (50′ Per side)

50 Single Arm DB Rows (25 per side)
This is not for time and we are not tracking heaviest load. This is meant to be a full body recovery day with needed stretching.

Mobility

The remaining time will be guided stretching. Quads, Hamstrings and Shoulders

Week 2

CrossFit ATR, CrossFit ATR North – Barbell Club

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Hang Snatch

1×3 @ 60%

2×3 @ 70%

2×3 @ 80%

Hang Clean

1×4 @ 60%

2×4 @ 70%

2×3 @ 80%

Hang Clean High Pull (from blocks)

4×4 @ 85%

Front Squat

1×4 @ 60%

2×4 @ 70%

3×3 @ 80%

Push Press

1×4 @ 60%

2×4 @ 65%

2×4 @ 70%

Annie with balls over shoulder

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

2 minutes of Jump Rope Practice

5 Inchworms

100 ft. Walking Lunge

10 Toy Soldiers

10 GHD Hip Extensions

10 Walking Toe Touches

20 Banded Face Pulls

10 Wipers

10 Scorpions

0:30 Hanging Hollow Hold

Strength

Farmer’s Carry (50 ft.)

Build to a heavy 50 ft. carry unbroken in 15 minutes

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Sit-ups

25-20-15-10-5

Slam Ball over Shoulder (40/30)
17 minute timecap

Scale Double Under amounts so that you can complete each set in under a minute.

RX+ Slam Ball (80/50)

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

10/8 Calorie Assault Bike (upper body only)

10 Scap Pull-ups

20 Banded Air Squats

20 Cobras (2.5lbs)

15 GHD Hip Extensions

10 PVC Passes

5 Pull-ups

15 Push-ups

10 Pull-ups

Strength

Weighted Pull-ups

10 minutes to find a 1RM

Rest

4 minutes

Metcon

Metcon (Time)

For Time:

2/1.5 Mile Bike

50 Strict Pull-ups

1000m Row

100 Push-ups

2/1.5 Mile Bike

150 Air Squats
Scale so that you can start with at least 10 strict pull-ups and 25 push-ups.

FT

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

10 Banded Low Ext. Rotations with PAUSE / side

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Banded (wrists) Hip to Shoulder to Overhead

1:00 Front Plank

10 Wipers

10 Scorpions

:30 Side Plank (per side)

TOGETHER:

Empty Barbell Warm-up and Drills

Strength

Shoulder Press (5-5-4-4-3-3)

Each set to be done every 2 minutes on the clock, together (12 minutes)

Metcon

FT (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (185/125)

1-2-3-4-5-6-7-8-9-10

DB Push Press (40/25)
Your deadlift weight should leave all sets unbroken and your shoulder-to-overhead weight should be a weight you can assuredly do 10 in a row on.

Core and Cardio

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

Run 200m

20/15 Calorie Assault Bike

10 Cossack Squats

100′ Light Sled Push (Half way down and back)

10 Ring Rows (Ring To Chest)

10 PVC Passes

Ring Dips (10 Minutes)

Take 10 minutes to work on stability and proper movement pattern for the ring dip.

Finish with 3 Sets of Max reps.

Track total reps completed over all 3 sets at bodyweight.

Metcon (Time)

Run 400m

20 Ring Rows (Chest to Ring)

100′ Crab Walk

200′ Sled Sprint (110lbs/90)

800 Run

100′ Crab Walk

20 Ring Rows

200′ Sled Push (110lbs/90)

Run 400m
RX+ Elevated Ring Rows with feet on a 20″ box

Mobility

15 Minute Mobility/Yoga

Week 2

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×4 @ 60%

1×4 @ 70%

3×3 @ 80%

Clean and Jerk

1×4+1 @ 60%

1×4+1 @ 70%

3×3+1 @ 80%

Split Jerk

1×3 @ 70%

3×3 @ 80%

Snatch Pull

2×3 @ 85%

2×3 @ 90%

Back Squat

1×4 @ 60%

1×4 @ 70%

3×3 @ 80%*

*5 High Box Jumps after each set

RDL

Romanian Deadlifts
4×4 @ 85% (of Clean)

Push Press

1×4 @ 60%

1×4 @ 65%

2×4 @ 70%

Stretching

ROMWOD

Chip away at this one!

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

15 Hollow Rocks

15 GHD Hip Extensions

15 Air Squats

1:00 Handstand Progressions

10 High Five Squats

10 Air Squats

10 V-Ups

1:00 Handstand Progressions

5 Wall Balls

5 Toes-to-bar

5 Box Jumps

1:00 Handstand Progressions

Metcon

Metcon (Time)

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

40 Toes-to-bar

30 Front Squats (135/95)

20 Box Jumps (24/20)

10 Strict Handstand Push-ups

20 Box Jumps

30 Front Squats

40 Toes-to-bar

50 Wall Balls (20/14 to 10/9 ft.)
30 minute timecap

OHL, DU, Row

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Triple Unders or Crossovers

20 Banded Face Pulls

5 Double Push-up Inchworms

5 PVC Passes

100 ft. PVC OHL

2:00 Handstand Progressions

TOGETHER:

Empty Barbell Warm-up and Drills

Weightlifting

Split Jerk (1 EMOM x 10)

Building up in weight throughout

Metcon

Metcon (Time)

15 min AMRAP of:

20 One-arm DB Overhead Lunge

30 Double Unders

20 One-arm DB Overhead Lunge

300m Row

Rx: 40/30, Rx+: 50/35
The first set of OHL, all 20 reps should be done unbroken with the DB on the weak side arm for the entirety of the movement. The second set of OHL should be done entirely on the strong side arm. You cannot split each set as 10 on one arm, 10 on the other. Scale DU to an amount to be done in 0:45 or less.

Core cardio and Presses

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

200m Run

Banded Monster Walk (All 4 Directions)

10 Cossack Squats

10 Walking Toe Touches

1:00 Couch Stretch (per side)

1:00 Pec Stretch (on foam roller w/ 2.5 lb plates)

Turkish Get Up (2-2-1-1-1 )

Superset each round with:

15 D-Ball Slams

:30 Side Planks (per side)

2 Attempts at Vertical Jump Tester

Metcon (Time)

16-12-8-12-16 of:

DB Push Presses (30/20)

Weighted Sit-ups (AHAP)

Calories (Your choice of equipment)

Week 1

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×3 @ 60%

1×3 @ 70%

3×2 @ 80%

Clean and Jerk

1×2+2 @ 60%

1×2+2 @ 70%

2×2+2 @ 80%

Clean Pull

4×4 @ 90%

Hang Snatch High Pull (from blocks)

4×4 @ 85%

Front Squat

1×3 @ 60%

3×3 @ 70%

2×2 @ 80%

Push Press

2×3 @ 60%

2×3 @ 65%

2×3 @ 70%

Hammy Hell

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 —> https://iamout.org/events/outwod-sd/ 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 https://www.iamout.org/

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.

Warm-up

200m Run

100 ft. Walking Lunge

10 Toy Soldiers

15 GHD Hip Extensions

20 Banded Face Pulls

10 Wipers / side

10 Walking Toe Touches

10 Box Jumps

10 Good Mornings (45/35)

Strength

Deadlift (5 every 2 minutes x 6 sets)

Build up in weight throughout. Do NOT build to a 5RM today. Heavy, but not at your limit. ALL sets must be in double overhand grip. No mixed grip permitted.

Metcon

Metcon (Time)

4 Rounds for time of:

400m Run

15 Deadlifts

10 Hang Power Clean

Rx: 135/95
Scale so that you can hit all 10 hang power cleans in the first round as high hang touch-and-go style.

Finisher

Glute-Ham Raises (5 EMOM x 5)

at the hardest difficulty you can handle