Week 1

by | Dec 10, 2017 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubThis is the start of our program building up for the Double Barrel Classic in February. If you’re competing, please see me so you can be linked to the 4 days/week program. Otherwise, just 2 days/week on...

Hero WOD- Coffland

by | Dec 9, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland.Coffland (Time)Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc....

Pullups, Thrusters/Rope Climbs/Run

by | Dec 8, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up250m Row 10 Scap Pushups 10 Scap Pullups 15 Banded T’s and Low External Rotations (per side) 0:30 Heavy D-Ball Hold (on chest) 0:30 Ring L-Sit (Dip bar if not able to do on rings) 10 PVC Passes 10 PVC OHS...

Oly skill and mobility

by | Dec 7, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up20 Cal Bike 20 Cal Row Banded Monster Walk (x2) 20 Wipers 20 GHD Hip extension 3 Sided Plank (:30 Per side) 10 Inchworms 10 Cossack SquatsSkill DevelopmentSnatch Pull + Full Snatch drilling followed by 10 Minute...

Heavy Progression

by | Dec 7, 2017 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubMuscle Snatch (Build to Heavy Single)10 minutesPower Snatch (Build to Heavy Single)12 minutesSnatch (Build to Heavy Single)12 minutesClean (Build to Heavy Single)14 minutesSplit Jerk (Build to Heavy Single)12...