Testing Week!

by | Nov 27, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up20/16 Calorie Row 15 Banded Squats 15 GHD Hip Extensions 15 Banded Pull Aparts Accumulate 0:30 in Hanging L-Sit 1:00 Handstand “Stuff” 20 Goblet Squats Cluster + Back Rack Thruster drillingFront Squat...

Trippin Out

by | Nov 26, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch (6×3 @ 70%)25 minutesClean and Jerk (3×3 @ 70%)15 minutesClean Pull (5×4 @ 70%)5 second descent on every rep. Straps encouraged.

Hang On

by | Nov 25, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-upRun 400m 10 Scap Pullups 20 Hollow Rocks :30 Second Plank /side 20 Band Pull aparts 10 Banded T + Low Ext Rot 20 Wipers 30 Cross Touches 20 Kettlebell Single Leg Deadlifts (10 per side) 10 Scorpions 1 Minute...

Snatch and OHS work

by | Nov 24, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up250m Row 10 Scap Pushups 10 Scap Pullups 15 Banded Y’s and Low External Rotations (per side) 15 Banded Squats 10 PVC Passes 10 PVC OHS 10 PVC Snatch Balance 10 Behind the Neck Snatch Grip Presses (45/35)...

From the top down

by | Nov 23, 2017 | WOD

CrossFit ATR – Barbell ClubHigh Hang Sn + Hang Sn + Snatch (Build to a Heavy Single)Straps encouraged. 15 minutes.Behind The Neck Jerk (7×1 @ 75%)Done together, every 2 minutes for 14 minutesClean Pull + Clean (7×1 @ 75%)Done together every 2...