Core Work + EMOM of the day!

by | Mar 31, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Inchworms 20 Calorie Row 10 Scap Pushups 10 Scap Pullups 10 Big Kips 20 Banded Squats 15 Banded External Rotations w/ Press 20 Partner Wall Balls (20/14 to 11/10 ft.) 10 RKBS...

Snatch + Snatch/Burpees

by | Mar 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2:00 of Guided Ankle Mobility Work 10 PVC Passes 10 Reverse Grip PVC Passes 15 Banded Low External Rotations 0:30 Hanging Hollow Body 0:30 Handstand Hold 15 Air Squats 0:30 Perfect Lunge/...

Recovery Day

by | Mar 29, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardChoose your own Adventure:3 different 20 minute AMRAPs to choose from. You have to come to see them though!Metcon (AMRAP – Rounds and Reps)”I want to sweat” OR “I want some...

Week 7

by | Mar 29, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Balance + OHS (E2M for 8 sets)60/70/80/90/95/100/105/110% of SnatchSnatch Pull (5×3 @ 100%)B/N Jerk From The Split Position (5-5-5)30/40/50% of JerkSplit Jerk (Build to a Heavy Single)Jerk...