OHS + DU/WB/Pull-ups/Bike

by | May 14, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Banded Ext. Rotations w/ Press 15 Scap Pullups 0:30 Handstand “Stuff” 10 PVC Passes 10 PVC OHS 15 PVC GHD Hip Extensions 10 PVC B/N Sotts Press DONE TOGETHER: 10 B/N Snatch...

Week 2

by | May 13, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (Various)4 @ 60% 4 @ 70% 4×4 @ 80%Clean (Various)4 @ 60% 4 @ 70% 4×4 @ 80%Split Jerk (Various)3 @ 60% 3 @ 70% 2×3 @ 80% 2×3 @ 85%Snatch Pull...

Pushup/Carry + Row/Squat

by | May 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m run 100m Lunge 10 Pushups 10 PVC GHD Hip Extensions 0:30 Front/Side/Side Plank 1-Arm KB Front Rack Carry (moderate) 10 Goblet Squats (moderate) 15 Slam Ball Squats (40/30)Metcon (Time)4...

Squat + H2OH/Pullups

by | May 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Calf Stretch / side 5 Double Pushup Inchworms 5 Scap Pullups, 5 Strict Pullups 0:30 Hollow Hold 1:00 Handstand “Stuff” 15 Banded Squats 15 PVC GHD Hip Extensions 15 Barbell...

Getup

by | May 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: Run 200 Banded Lateral Steps ( ) 10 Wipers 15 Cobras (2.5) :20 Side Plank (R & L)Turkish Get Up (2-2-2-2)Metcon (Time)4 Rounds: 25m Sled Push (+270/+180) 50m Farmers Walk...