Recovery Day

by | Nov 16, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitMetcon (No Measure)Ladder drills: (2x each) 1 foot each box 2 feet each box 2 feet each box lateral Single leg in/out Carioca Icky Shuffle River dance Pushup position In and outsCore Development3 x 10 (each side) Banded...

This is a complex situation

by | Nov 16, 2017 | WOD

CrossFit ATR – Barbell Club#yudodistomedar (Build to a Heavy Single)2 Hang PSn + Sn Grip Push Press + Sn Balance + Snatch15 minutes#snatchmeoutside (Build to Heavy Single)Snatch (0:03 Hold Bottom) + OHS (0:03 Eccentric and Hold Bottom)15 minutes#doubledip (Build...

Weighted Pullups

by | Nov 15, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up250m Row 10 Scap Pushups 10 Scap Pullups 15 Band Pull Aparts 15 Banded T’s and Low External Rotations (per side) Accumulate 0:30 in a Hanging L-Sit 10 PVC Passes 10 Wipers 3 Sided Plank (:30 per...

SQUATS

by | Nov 14, 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 0:30 Handstand “Stuff” Barbell Front Rack Mobility ExercisesFront Squat (5@75%,...