WOD

Goldberg

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Pertinent Information:

This week is “Pro-Wrestler Week” at ATR, to commemorate WWE’s biggest event of the year, Wrestlemania. This is the 35th Wrestlemania in WWE history and takes place Sunday, April 7. The entire week we will have a wrestler-themed workout highlighting a hall of famer.

Warm-up

400m Run

50 ft. Banded Monster Walk

50 ft. Banded Backwards Monster Walk

5 Inchworms

10 Banded Low Ext. Rotations / side

15 GHD Hip Extensions

20m Sled Push

TOGETHER:

Empty Barbell Drills

Weightlifting

Hang Power Clean (3 every 1:30 for 6 sets)

Building up in weight throughout

Metcon

Goldberg (Time)

7 Rounds of:

7 Hang Power Cleans (155/105)

8 D-Ball over Shoulder (40/30)

20m Sled Push (Sled +180/+100)
Goldberg had the biggest traps of all time so of course hang power cleans. D-Ball over his shoulder for his suplexes and one of his finishers was the spear so that’s the sled push.


A Hall of Famer from the 1990s, Goldberg rose to fame in WCW with a lengthy undefeated streak in singles competition from 1997-98, which was considered the longest winning streak in professional wrestling until Asuka in 2017

Rey Mysterio

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Pertinent Information:

This week is “Pro-Wrestler Week” at ATR, to commemorate WWE’s biggest event of the year, Wrestlemania. This is the 35th Wrestlemania in WWE history and takes place Sunday, April 7. The entire week we will have a wrestler-themed workout highlighting a hall of famer.

Warm-up

0:30 Hollow Hold

15 Kneeling Palloff Presses / side

10 Scap Pull-ups

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

5 Double Push-up Inchworms

15 GHD Hip Extensions

5 Big Kips

Skill Development

15 minutes on the Ring Muscle-up

Metcon

Rey Mysterio (Time)

5 Rounds of:

3 Burpee Ring Muscle-ups

6 Burpee Box Jump Overs (30/24)

0:30 Side Plank / side
Rey is the quickest of wrestlers in the WWE universe and is a high flyer, which is the reason for burpee ring muscle-ups and box jump overs. The side planks are tribute to his finisher, the 619.

Sub for 3 Burpee Ring MU: 3 Double Push-up Burpees + 3 Strict Pull-ups (highest level of difficulty)


His finisher pictured above, the 619, is an homage to San Diego, home for Rey Mysterio. He is regarded as the greatest Cruiserweight in pro-wrestling history.

Down time

CrossFit ATR, CrossFit ATR North – Barbell Club

We’re going to have some time between now and when the AO Series 2 programming starts (May 5th), so we’ll be spending it refining technique and working complexes. Use this as an opportunity to stay active so you’re not losing any of the gains you’ve made.

View Public Whiteboard

High-Hang Snatch

2×3 @ 50%

2×3 @ 60%

3×2 @ 65%

2×1 @ 70%

Drop Snatch

3 @ 30%

3 @ 40%

2 @ 50%

1 @ 55%

High Hang Clean + Jerk (Build to a Heavy Double)

15 minutes

Bulgarian Split Squat (3×10 per leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Using a barbell with a 41×1 tempo

Ultimate Warrior

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Pertinent Information:

This week is “Pro-Wrestler Week” at ATR, to commemorate WWE’s biggest event of the year, Wrestlemania. This is the 35th Wrestlemania in WWE history and takes place Sunday, April 7. The entire week we will have a wrestler-themed workout highlighting a hall of famer.

Warm-up

10 minute mobility led warm-up led by coach

10 minutes to warm-up clean + push press

Metcon

Ultimate Warrior (Time)

10 Rounds of:

100m Sprint

1 Burpee

10 Calorie Assault Bike

1 Push Press (185/125)*

*from the floor
The Ultimate Warrior was ultimately known for his high energy and nonsensical promos. He sprinted to the ring every time (hence the 100m run and 1 burpee). Assault bike because he always shook the ropes, and the Push Press because he always pressed his opponents overhead.


The Ultimate Warrior was most known for his rivalry with Hulk Hogan. In being successful to pin Hulk, he was also the first to simultaneously hold WWE’s Intercontinental and World Heavyweight championships.

The Undertaker

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Pertinent Information:

This week is “Pro-Wrestler Week” at ATR, to commemorate WWE’s biggest event of the year, Wrestlemania. This is the 35th Wrestlemania in WWE history and takes place Sunday, April 7. The entire week we will have a wrestler-themed workout highlighting a hall of famer.

Warm-up

3 Rounds of:

5 Double Push-up Inchworms

0:30 Side Plank / side

50 ft. PVC Overhead Walking Lunge

10 GHD Hip Extensions

10 No-arm Straight-leg Sit-ups

THEN

1:00 Couch Stretch / side

1:00 Handstand Progressions

25 Banded Glute Bridges

Metcon

The Undertaker (AMRAP – Rounds and Reps)

21-minute AMRAP of:

20 Goblet-DB Lunges (60/40)

20 No-arm Straight-leg Sit-ups

20 Alternating DB Snatch (60/40)*

20 Calorie Assault Bike

*second arm is allowed to assist in the rep
21 minutes because of his 21 win streak at Wrestlemania. Goblet Lunges because he used to come out with a goblet and his pose in the ring was a lunge. Arms at your side for straight leg sit-ups because that’s how he’d get up from the floor. DB Snatch for his signature choke slam. The bike to finish because for a time, he came out to the ring on a motorcycle.


In addition to holding 17 different championship runs, the Undertaker is the second most prolific pay-per-view performer in WWE history, wrestling in over 170 matches.

“The Heartbreak Kid” Shawn Michaels

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Pertinent Information:

This week is “Pro-Wrestler Week” at ATR, to commemorate WWE’s biggest event of the year, Wrestlemania. This is the 35th Wrestlemania in WWE history and takes place Sunday, April 7. The entire week we will have a wrestler-themed workout highlighting a hall of famer.

Warm-up

200m Run

50 ft. Walking Lunge

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Cossack Squats

10 Walking Toe Touches

5 Broad Jumps

15 Banded Face Pulls

10 DB Rows / side (moderate)

5 Big Kips

Skill Development

15 minutes of Bar Muscle-up drills and practice

Metcon

Shawn Michaels (AMRAP – Rounds and Reps)

20 minute AMRAP of:

Buy-in: 1 minute of Cossack Squats (flexing optional)

4 Bar Muscle-ups

12 Deadlifts (185/125)

16 Box Jump Overs (30/24)

*after each round, perform 1 walking toe touch per leg.
A longer workout since HBK always goes the distance. As evident from his picture below, his signature pose is resemblant of the cossack squat. Muscle-ups for his patented kip-up, deadlifts because he broke his back in the middle of his career, and box jump overs because HBK was a high-flying risk taker.

Sub for 4 Bar Muscle-ups: 4 Strict Chest-to-bar pull-ups + 8 Honest push-ups


Shawn Michaels was the first Grand Slam Champion in WWE history, meaning he was the first to win each of WWE’s titles. Michaels is considered one of the greatest wrestlers in history, receiving 15 Match of the Year awards.

Hulk Hogan aka Hollywood

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Pertinent Information:

This week is “Pro-Wrestler Week” at ATR, to commemorate WWE’s biggest event of the year, Wrestlemania. This is the 35th Wrestlemania in WWE history and takes place Sunday, April 7. The entire week we will have a wrestler-themed workout highlighting a hall of famer.

Warm-up

200m Run

5 Inchworms

10 Toy Soldiers (or big boots!)

15 GHD Hip Extensions

1:00 Calf Stretch / side

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

15 Air Squats

10 Banded Ext. Rotations w/ Press

TOGETHER:

Empty barbell practice

Weightlifting

Power Clean + Power Jerk (1 EMOM x 10)

Increasing weight throughout.

Metcon

Hulk Hogan (AMRAP – Rounds and Reps)

13 min AMRAP of:

1 Power Clean + Jerk (185/125)

10 Bar Facing Burpees

10 DB Hammer Curls (30/20)

20 Alternating Pistols
13 minutes for his 13 championships. A heavy power clean and jerk for his classic body slam. Bar facing burpees are like running the ropes from side to side. Curls because how could you not have curls for Hulk Hogan?! He is world reknown for his pythons and love of curls. Pistols because it most closely resembles his finishing maneuver, the Leg Drop.


The most famous of all professional wrestlers, Hogan is a 13-time world champion and known for the most monumental heel turn (becoming a bad guy) of all-time. This was his nWo heel days.

NO CLASS

CrossFit ATR, CrossFit ATR North – Barbell Club

We’re at Masters Nationals this weekend in Salt Lake City, UT

View Public Whiteboard

Dallas 5 and mobility

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

This will be a WOD specific warm-up. Coach will guide you through the movement pattern of the Turkish Get-up, and then barbell cycling for the Snatch and Dead lift

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here

Mobility

15 Minutes of Hip and Shoulder mobility

Partner WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

EMOM x10

1: 100m Run

2: 15 Straight-leg Sit-ups

3: 100m Run

4: 20 Air Squats

5: 100m Run

6: 10 Knees-to-elbows

7: 100m Run

8: 10 Straight-leg Sit-ups + 20 Air Squats

9: 100m Run

10: 1 Rope Climb (20/15 ft)

Metcon

Metcon (Time)

Two Partners, one works at a time, split reps however you’d like

10 Rounds of:

200m Run (together)

2 Rope Climbs (20/15 ft.)

15 GHD Sit-ups

30 Air Squats
Sub for 2 Rope Climbs: 10 Knees-to-elbows

Sub for 15 GHD Sit-ups: 15 Weighted Sit-ups

The Cali Bear

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

5 Double Push-up Burpees

10 Wipers

10 Scorpions

15 GHD Hip Extensions

TOGETHER:

10 minutes of Empty Barbell Skillwork

10 minutes to warm-up Power Clean + Jerk

Metcon

Cali Bear (Weight)

Every 0:30 for 20 minutes

1 Power Clean + Jerk (Rx+: 225/155)(Rx: 185/125)

You must make every lift (all 40) for it to be Rx or Rx+.
Choose weight carefully as this should be heavy, but not to the point where technique becomes errant. Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Muscle Up Progressing, Ring Dips and Weighted Sit-ups

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10/8 Calories Assault Bike (Upper body only)

20 Hollow Rocks

:30 Side Planks

10 PVC Passes

20 Pushups

10 Ring to Hips

3 Sets:

6-12 Strict Ring Dips (Bands on the rings are ok for today)

Skill Development

This is for ALL levels! We will break down the skills, positions, and progressions needed to complete a muscle-up.

Muscle-ups (For Tracking Purposes)

Metcon

Metcon (Time)

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

Ring Dips

2x Straight Leg Weighted Sit-ups (30/20)

RX+ Muscle Up into Ring Dips

Straight Leg Weighted situps (40/30)
20 Minute Time Cap

Mobility

Shoulder Mobility

Week 7

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Snatch (Build to Opener)

E2M protocol

Clean and Jerk (Build to Opener)

E3M protocol

Pertinent Information:

Please finalize your gameplan with me if you are competing!

Run/Front Squat/Lunge/Pull-up

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 PVC Passes

50 ft. Banded Monster Walk

50 ft. Backward Banded Monster Walk

50 ft. Banded Lateral Steps / side

15 Scap Pull-ups

15 Banded Face Pulls

15 GHD Hip Extensions

10 Single-Leg KB RDL / side

TOGETHER:

Empty Barbell Drills

Strength

Front Squat (2 Reps Every 1:30 x 9)

First 4 Sets are 2 Front Squats (from the floor)

Last 5 Sets are 2 Front Squats (from the rack)

Build up in weight throughout*

Metcon

Metcon (Time)

400m Run

21 Front Squats (155/105)

21 Pull-ups

400m Run

15m Goblet DB Walking Lunges (50/35)

15 Pull-ups

400m Run

9 Front Squats (155/105)

9 Pull-ups

400m Run
18 minute timecap

Choose a front squat weight where you can complete the 21 reps in 2 subsets or less, within a minute. Front squats are from the floor

Shoulder Press + Bupree/Row/Bike/HSPU

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

0:30 Hanging Hollow Hold

0:30 Hollow Hold

10 High Five Squats

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

15 GHD Hip Extensions

10 PVC Passes

15 Banded (wrists) Hip to Overheads

1:00 Handstand Progressions

Strength

Shoulder Press (3 EMOM x 10)

Building up in weight the first 5 minutes, same weight last 5 minutes

Metcon

Metcon (Time)

20 Barbell-Facing Burpees



15-10-5 (Females 12-8-4)

Row Cals and Assault Bike Cals



25 Handstand Push-ups



15-10-5 (Females 12-8-4)

Row Cals and Assault Bike Cals



20 Barbell-Facing Burpees
* NO REST (go directly from one segment to the next)

20-minute timecap

Combine Monday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

800m Run

50 ft. Walking Lunge

5 Double Push-up Inchworms

10 Toy Soldiers

10 GHD Hip Extensions

10 Walking Toe Touches

15 Banded Ext. Rotations w/ Press

15 Russian KBS (medium weight)

Plyometrics

Time to test your Vertical Jump. We will be checking your Vertical and Broad Jumps during the warm-up after the 800m run, one person at a time.

Max Height Vertical Jump (Distance)

Max Broad Jump (Distance)

Metcon

Metcon (No Measure)

1 Shuttle Every 1:00 x 7

60 Yard Shuttle (30 Yards down & back)
Start the first 2 @ 70%, before diving into the next 5 as all-out runs.

Rest

Rest 5:00

Metcon (Time)

100 Double Unders

50 RKBS (70/53)

100 Double Unders

50 GHD Sit-ups

Week 7

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Snatch (Build to a 1RM)

E2M protocol

3 strike policy in effect.

Clean and Jerk (Build to a 1RM)

E3M protocol

2 strike policy in effect

Front Squat (Build to a Heavy Single)

no fails permitted

RDL (5-5-5-5)

Romanian Deadlifts
75-85-95-105% of Clean

Full body and stretching

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Metcon

200m Run

2 Rounds:

10 Cossack Squats

15 Banded Pull Throughs

20 Cobras 2.5lbs

25 Hollow Rocks

Metcon (AMRAP – Rounds)

EMOM x 8:

6/4 Calorie Bike

4 Burpees

Rest 2:00

Emom x 6:

100m Dball Burden Run (40/30)

Rest 2:00

EMOM x 4:

50′ Dumbbell Walking Lunge (your choice in weight)
Tracking Rounds completed under time cap

Mobility

20 Minute Foam Roll and Mobility