WOD

Pre-Thanksgiving Pulls + Sprints

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

15 Scap Pull-ups

15 Banded Face Pulls

15 Band Pull Aparts

10 Wipers

10 Scorpions

10 PVC Passes

10 DB Rows / side (moderate)

5 Big Kips

Strength

Metcon (Weight)

4 Rounds for quality of:

5 Weighted Pull-ups (90+% of your 5RM)

10 Single Leg Deadlifts/ leg (light-moderate)

20 Hollow Rocks
15 minute timecap

This is not for time and meant to be more of a superset strength piece but must be limited to 15 minutes to keep classes running on time. Every round should have 5 unbroken pull-ups so choose your weight carefully.

Score is the weight you used for pull-ups.

Warm-up

Sprint warmup:

10 Leg swings (both directions)

10 Walking Toe Touches / side

10 High Knees / side

2- 40 yard build up sprints

Metcon (No Measure)

EMOM x 8

40 yard Dash
Take your first minute at 80%, and then give all you can for the remaining.

Accessory Work

Ring Rows (3 sets of MAX reps)

Scale so that at a minimum you can give at least 10 reps on your worst set. Log your largest set. Be strict with your form and scale accordingly to get the most gains here!

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

5 Double Push-up Inchworms

15 Air Squats

15 GHD Hip Extensions

10 Banded Pull Aparts

10 Walking Toe Touches

15 Banded Low Ext. Rotations / side

15 Banded Glute Bridges

10 Jumps over Bench

Strength

Bench Press (5-5-5-5-5)

15 minutes

Do not aim for a 5RM here. Get moderately heavy for the last set, but don’t set PRs here. Aim for 80% on the last set AT THE HEAVIEST.

Metcon

Tin Man (AMRAP – Rounds and Reps)

20 minute AMRAP of:

5 Bench Press @ BW

5 Power Cleans @ BW
Scale to a weight where you can bench the 5 reps unbroken for a few rounds at least. Power Cleans should be a weight to maintain ‘relentless singles.’ This is definitely meant to be a slower style, more strength focused metcon, but remember it’s still a metcon!

Adjusting 1RMs

CrossFit ATR, CrossFit ATR North – CrossFit

This week we adjust the 1RM we’ve been using. Based on your performance 2 weeks ago, this is how much you should increase your 1RM for the sake of the next 3 week’s progression.

Back Squat: 95% x 1 rep- use same 1RM, 2 reps – increase 10 lbs, 3-4 reps- increase 15 lbs, 5+ reps- increase 20 lbs.
Shoulder Press: 95% x 1 rep- use same 1RM, 2 reps- increase 5 lbs, 3-4 reps- increase 7.5 lbs, 5+ reps- increase 10 lbs.

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Warm-up

200m Run

15 Banded Face Pulls

15 GHD Hip Extensions

5 Inchworms

0:30 Perfect Lunge / leg

0:30 Calf Stretch / leg

10 High Five Squats

10 Wipers

10 Banded Glute Bridges

10 Cossack Squats

15 Wall Squats

5 Good Mornings (45/35)

5 Pause Squats (45/35)

Strength

Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

17 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

7 DB Devils Presses (30/20)

14 Back Squats (155/105)
Back Squats are from the Rack.

Scale so that 14 reps can be done unbroken most, if not all rounds.

Devil Presses must be completed with BOTH dumbbells. If anyone drops their dumbbells on the floor from overhead during this metcon, everyone in class must immediately run 200 meters.

Strength Week 9

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch (E2M x 8 sets)

End at 95+%

Clean and Jerk (E3M x 7 sets)

End at 95+%

Back Squat (Build to a Heavy Single)

Aim for 90+%

Chinese Rows (3×10 @ YOUR PICK)

Shoulder Press (3×3 @ YOUR PICK)

Metcon (No Measure)

Weighted Planks

3x 1 minute

Hanging Leg Raises (3×10)

Sunday Funday

CrossFit ATR – CrossFit

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Warm-up

25 minute Mobility and Yoga

Foam Rolling followed by a yoga flow.

Metcon (Time)

For time:

400m Run

75 Air Squats

50 WTD sit-ups (40/25)

400m Run

75 Air Squats

50 Hand Release Pushups

400m Run

75 Air Squats

50 Dball Slams (40/30)
25 Minute Cap

Hero WOD – Horton

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Banded Low Ext. Rotations / side

10 Banded Ext. Rotations w/ Press

10 Scap Push-ups

10 Scap Pull-ups

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Walking Toe Touches

0:30 Hanging Hollow Hold

10 DB Rows (moderate-heavy) / arm

5 Big Kips

5 Kipping Pull-ups

5 Dips

50 ft. Waiter’s Walk / arm (heavy)

50 ft. Partner Carry

Metcon


Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here
Women’s RX: 105 lb. clean and jerk

Sub for 1 Bar Muscle-up: 2 Strict Pull-ups + 2 Strict DEEP Dips.

Preferably, partner up with someone to share a bar (same weight) and somewhat close in bodyweight. All partner carries will be outside.

Snatch + T2B/DB Snatch/Step Overs

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

20 Lunges

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

10 PVC Passes

15 Banded Face Pulls

0:30 Perfect Lunge / leg

15 PVC OH Wall Squats

5 PVC Snatch Balance

15 PVC GHD Hip Extensions

15 V-Ups

DONE TOGETHER (empty barbell:

5 B/N Snatch Grip Presses

0:10 Snatch Grip Overhead Hold

5 Pause OHS

5 Good Mornings

5 B/N Sotts Press

5 Snatch

Strength

Snatch (1 EMOM x 10)

Build up in weight throughout, form permitting.

Please DO NOT add weight to a bar after failing a lift, or even running the platform. Focus on technique and nail it before you think about adding weight.

Metcon

Metcon (Time)

30 Toes-to-bars

40 Single-arm Dumbbell Snatches (50/35)

50 Dumbbell Box Step-overs (24/20)

40 Single-arm Dumbbell Snatches

30 Toes-to-bars
13 minute timecap

Scale so that 30 T2B can be done in 2-3 subsets at the most to start. Snatches shouldn’t be very heavy and should be performed in ‘relentless singles’ fashion.

**The Dumbbell Box Step-overs are done with the same DB for Snatches (1 DB) and you MUST TURN AROUND on the box BEFORE stepping down.**

You can hold the DB anywhere, but it cannot touch your legs or the box at any time.

Strength Week 8

CrossFit ATR, CrossFit ATR North – Barbell Club

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Power Snatch + Snatch Balance (Build to a 1RM)

15 minutes

Back Squat (10×3 @ 90-93%)

Rest as needed

Week 1 – 3×10 @ 65% [2 min rests]

Week 2 – 3×8 @ 70% [2 min rests]

Week 3 – 3×8 @ 75% [2 min rests]

Week 4 – 4×7 @ 80% [3 min rests]

Week 5 – 5×5 @ 85% [3 min rests]

Week 6 – 7×4 @ 88-90% [Rest as needed]

Week 7 – 1×3 @ 75% (DELOAD)

Dragonflags (3×6)

Ab Wheel Rollouts (3×10)

Metcon (No Measure)

Weighted Side Planks

2x 1 minute / side

Burning cals and opening hips

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

2 Rounds:

Banded Monster Walk 100’

:30 Side Plank (per side)

2 Rounds:

10 Single Leg KB DL

30 Hollow Rocks

Metcon (Calories)

Every 3 mins (7 rds)

30 secs. Max Cal. Assault Bike

2:30 Rest

* record total calories in 30 secs for all 7 rds *

Metcon (No Measure)

20 Minute Yoga/Mobility

Foam Roll (lats, Quads, T-Spine, hips)

Stretch (lower body, Lats)

Complex + Wall Ball Fran + Monkey bars

CrossFit ATR – CrossFit

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Warm-up

15 Band Pull Aparts

15 Scap Pull-ups

10 Scap Push-ups

10 PVC Passes

15 Banded Face Pulls

10 Banded T’s

10 DB Rows (light-moderate, both arms same time)

15 Hollow Rocks

15 Wall Squats

5 Big Kips

10 Wall Balls (estimated metcon weight)

5 Kipping Pull-ups

1:00 Side Plank / side

Weightlifting

Deadlift + Hang Power Clean + Hang Squat Clean (7×1 every 1:30)

Increasing weight throughout

Skill Development

Monkey Bar Traverse (Total distance (feet) covered )

Skill building on monkey bars
Please bring gloves if you have them to protect your hands!

Scale for monkey bars will be 5 sets of :15 pronated grip static holds with the chin over the bar. Adjust bands so that you can successfully hold for :15 before starting. Rest as needed between sets

Metcon

Wall Ball Fran (Time)

21-15-9

Wall Balls (20/14)

Pullups
8 minute timecap

This should be FAST! Scale so that you can perform most of this workout unbroken with little to no rest. If a coach no reps a wall ball shot, that means it doesn’t count! Be strict here as we’ve seen a lot of slack on wall balls lately, either with height of the ball or depth of the squat. Make sure you do not drop a wall ball from the top to the floor. It will be 5 burpees for the entire class, immediately.

Complex + Wall Ball Fran + Pullups

CrossFit ATR North – CrossFit

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Warm-up

15 Band Pull Aparts

15 Scap Pull-ups

10 Scap Push-ups

10 PVC Passes

15 Banded Face Pulls

10 Banded T’s

10 DB Rows (light-moderate, both arms same time)

15 Hollow Rocks

15 Wall Squats

5 Big Kips

10 Wall Balls (estimated metcon weight)

5 Kipping Pull-ups

1:00 Side Plank / side

Weightlifting

Deadlift + Hang Power Clean + Hang Squat Clean (7×1 every 1:30)

Increasing weight throughout

Skill Development

L-Sit Pull-ups (5 Sets of :15 Static Holds)

5 sets of 15 seconds pronated grip static holds with the chin over the bar.If you can not hold with an L-sit, add bands and adjust the support so that you can successfully hold for :15 before starting. Rest as needed between sets

Metcon

Wall Ball Fran (Time)

21-15-9

Wall Balls (20/14)

Pullups
8 minute timecap

This should be FAST! Scale so that you can perform most of this workout unbroken with little to no rest. If a coach no reps a wall ball shot, that means it doesn’t count! Be strict here as we’ve seen a lot of slack on wall balls lately, either with height of the ball or depth of the squat. Make sure you do not drop a wall ball from the top to the floor. It will be 5 burpees for the entire class, immediately.

Tanktop Pumpday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Scap Push-ups

10 Scap Pull-ups

10 PVC Passes

5 Reverse Grip PVC Passes

15 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

5 Double Push-up Inchworms

1:00 Front Plank

10 Banded Low Ext. Rotations / side

2x 0:10 Bottom of Dip Hold

50 ft. Waiter’s Walk / side (heavy)

1:00 Handstand “Stuff”

Strength

Shoulder Press (5 @ 50%, 5 @ 60%, 5 @ 70%)

12 minutes

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
16 minute timecap

This is a total burner where most people have to scale appropriately AND break up into manageable subsets.

Scale HSPU so that you can perform the 21 in AT MOST 3 subsets. Ring Dips and Push-ups should be the same.

Can’t perform 7+ HSPU or Ring Dips consecutively? Scale to DB Shoulder Press and either Bar Dips or Bench Dips. Scale Push-ups to elevated hand push-ups. Please don’t try to RX when these movements are just outside of this capacity- the fatigue on this one is serious and you could end up with a bad HSPU neck stinger. Be smart about this.

Veteran’s Day / Start of Deload Week

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Bike

0:30 Perfect Lunge / leg

15 Wall Squats

15 GHD Hip Extensions

10 Goblet Squats (moderate)

15 Hollow Rocks

15 GHD Sit-ups

10 Scorpions

5 Good Mornings (45/35)

5 Good Morning to Squats (45/35)

5 Back Squats (45/35)

Mobility

2:00 Couch Stretch / leg

Strength

Back Squat (8×2 every 1:30)

Increasing weight each set.

Back Squats will start from the floor.

Metcon

The Admiral (Time)

3 Rounds for Time

20 Burpee Pull-Ups

20 Front Squats (155/105 lb)

20 Box Jumps (24/20 in)
20 minute timecap

Scale so that you can start the first round unbroken. If you cannot perform unassisted pull-ups, scale to 20 burpees and then 20 jumping pull-ups.

Strength Week 8

CrossFit ATR, CrossFit ATR North – Barbell Club

Coach Arturo won’t be in to guide class, but the gym will still be open to hit your lifts.

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Snatch (E2M x 8 sets)

End at 90+%

Clean and Jerk (E3M x 7 sets)

End at 90+%

Back Squat (Build to a Heavy Single)

Aim for 90+%

Shoulder Press (3×3 @ YOUR PICK)

Metcon (No Measure)

Weighted Planks

4x 1 minute

Hanging Leg Raises (3×10)

Simple in look, but it’s never that simple

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1-Mile Bike

10 Scap Push-ups

5 Double Push-up Inchworms

10 Toy Soldiers

10 Walking Toe Touches

10 GHD Hip Extensions

10 Scap Pull-ups

15 Banded Face Pulls

10 DB Rows / arm (moderate)

5 Strict Pull-ups

5 Burpee Broad Jumps

5 Big Kips

40m Sled Push Sprint (empty sled)

Metcon

Metcon (Time)

7 Rounds of:

15 GHD Hip Extensions

10 Calorie Bike

5 Bar Muscle-ups
Scale the 5 Bar Muscle-ups to 10 Strict Pull-ups + 10 Dips if needed. If you cannot link up muscle-ups, scale to a combination of muscle-ups and pull-ups/dips.

E.g. 1 Bar Muscle-up + 8 Pull-ups + 8 Dips

Bulgarian Split Squats + DU/OHL

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

10 Walking Toe Touches

0:30 Single Unders

0:30 Double Unders

20 Step Back Lunges

30 GHD Situps

30 Hollow Rocks

15 GHD Hip Extensions

10 DB Overhead Lunges / arm (moderate)

Strength

Bulgarian Split Squat (3×10 / leg @ YOUR PICK)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
12 minutes

Make sure the rear foot is elevated to something smaller than knee-height and that your front foot is 3-3.5 paces out from the box/bench. The front shin should be vertical and your weights should not touch the floor for the entire set. If they touch the floor, you are leaning forward too much. Take the time to get good with the movement and get good work out of it. You’re looking for glutes on this one.

Metcon

Metcon (Time)

5 Rounds of:

50 Double Unders

50-ft. DB 1-Arm Overhead Lunge (50/35)
12 Min Cap

Scale so that the double unders can be done in less than 1 minute. The 50 ft OHL should be on your weaker side for Round 1 the whole length. Each round you’ll alternate arms and finish the last round with your weaker arm so that you’ve done more work on your weaker side to help get more balanced.

Accessory Work

Zercher Squat (2×25 @ YOUR PICK)

Use a light weight and go for a burn. We’re aiming for quads here so if you can narrow your stance and/or elevate your heels, go for it. Minimize the rest between sets. If you chose too light a weight or can’t handle the bar in your arms well, go for 50 unbroken.

Strength Week 7 – DELOAD Week

CrossFit ATR, CrossFit ATR North – Barbell Club

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Power Snatch + Snatch Balance + OHS (See below)

2+1+1 @ 60%

2+1+1 @ 65%

2+1+1 @ 70%

1+1+1 @ 75%

Back Squat (Build to 3 @ 75%)

Week 1 – 3×10 @ 65% [2 min rests]

Week 2 – 3×8 @ 70% [2 min rests]

Week 3 – 3×8 @ 75% [2 min rests]

Week 4 – 4×7 @ 80% [3 min rests]

Week 5 – 5×5 @ 85% [3 min rests]

Week 6 – 7×4 @ 88-90% [Rest as needed]

Dragonflags (4×6)

Metcon (No Measure)

Weighted Side Planks

3x 1 minute / side

Ab Wheel Rollouts (4×10)

Rope Climbs Swings and GHD’s

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Cal Ski Erg or Row

10 Scap Pull-ups

20 Banded Presses

20 Cobras (2.5lbs)

10 DB Rows (moderate to heavy)

10 Knee to Elbows

:: Metcon (Time)

7 Rounds:

2 Rope Climbs

8 GHD Sit-ups

12 Calorie Assault Bike
RX+: Legless Rope Climbs

10 GHD Sit-ups

15 Cal Assault Bike

The GHD Sit-ups should be completed unbroken. Sub For GHD Sit-ups is 15 cross touches

Mobility

10 Minute Foam roller session (Quads, hips, t-spine, pecs)