Back Squat Party

by | Apr 25, 2016 | WOD

CrossFit ATR – CrossFitStabilityRow 500 Banded Walking Circuit Clamshells (15 per leg) Single Leg Glute Bridges (15 per leg) Hollow Holds (3x :25/:10) 3 Sided Plank (2x :30 on all 3 sides) GHD Hip Ext (Barbell/PVC)(2×12) Pallof Presses (12 each side)...

April Mock Meet + some Week 4 stuff

by | Apr 24, 2016 | WOD

CrossFit ATR – Barbell ClubOlympic Lifting Total (Total Weight)Run like a weightlifting meet.Back Squat (4×7 @ 80%)90-second rests Week 1- 3×10@65% Week 2- 3×8@70% Week 3- 3×8@75%Clean Pull (4×3 @ 80%)From 25kg plate...

Amazing Grace

by | Apr 23, 2016 | WOD

CrossFit ATR – CrossFitAccessory WorkBarbell GHD Hip Extensions (3 x 10)Skill DevelopmentClean w/ Pause at knees (EMOM 12: Build to a Heavy Single)Clean w/ Pause at kneesMetconMetcon (Time)Run 400m 30 Double Unders 10 Clean and Jerks (185/135) Run 400m 30 Double...

Barbara

by | Apr 22, 2016 | WOD

CrossFit ATR – CrossFitMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Overhead Squat issues?

by | Apr 21, 2016 | WOD

CrossFit ATR – CrossFitBe recovered and ready for tomorrow WOD!!ATR Warm-Up (No Measure)Run 400 20 Reps of Each: Banded Walking Circuit Cobras (2.5) Scorpions Band Pull Aparts Banded Y Handstand “Stuff”MobilityOverhead Squat MobilityOverhead Squat...