Week 1

by | May 10, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (Various)3 @ 60% 3 @ 70% 3×3 @ 80%Clean (Various)3 @ 60% 3 @ 70% 3×3 @ 80%Clean Pull Deadlift (4×4 @ 85%)Right to itFront Squat (Various)4 @ 60% 4 @ 70%...

Deadlifts, then DU/GHD/Lunge/Slam

by | May 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 pvc passes 10 pvc OHS 5 strict pull ups 10 hollow rocks 20 band pull aparts 5 strict pull ups 2 rounds: 10 kb sumo deadlift high pull (moderate) 30 sec double unders 15 v-upsDeadlift...

Shoulder Press + Bench/Running

by | May 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Scap Pullups 5 Scap Pushups 5 Double Pushup Burpees 5 Double Pushup Inchworms 3 Rounds of: 10 Banded Low External Rotations 0:30 Hanging Hollow Hold 0:30 Handstand “Stuff” 2...

Last week of complexes

by | May 8, 2018 | WOD

CrossFit ATR North – Barbell ClubView Public Whiteboard#DirectCrotchShotPlex (Build to Heaviest)Snatch + Below Knee Snatch + Above Knee Snatch20 minutes1 PC + 1 Jerk + 1 FS + 1 Jerk (Build to Heaviest)1 Power Clean, 1 Split Jerk, 1 Front Squat, 1 Split Jerk25...

Squats + KBS/Bike/Muscle-ups

by | May 7, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 of Assault Bike 1:00 Wall Sit 0:30 Perfect Lunge/ leg 5 Double Pushup Inchworms 15 PVC GHD Hip Extensions 15 Air Squats 10 Scap Pullups 5 Strict Pullups 10 Goblet Squats...