Pullups + Hang to Overhead

by | Aug 31, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 5 Double Pushup Inchworms 15 Scap Pullups 15 Banded Face Pulls 15 Banded Ext. Rotation w/ Press 15 RKBS (moderate) 10 DB Rows / arm (heavy) 10 Band Pull Aparts 0:30 Chinup Grip...

Week 6

by | Aug 30, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardHigh Hang Snatch High Pull + Below Knee Snatch (2+1 @ 75%, 2+1 @ 80%, 2×1+1 @ 85%)16 minutesBack Squat (Build to Heavy Single)Then 3×3 @ 85% of Heavy SingleJerks Dips (5×3 @...

Overhead Lunge and GHD’s

by | Aug 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upRun 400 40/30 Cal Assault Bike 30 Cobras (2.5 lbs) 10 Wipers 10 Scorpions 3 Sided Plank (:30 Per) 30 Walking Lunges 15 GHD Sit-ups 15 PVC Passes (15 Min cap) :30 Per (Together) Couch Stretch...

Partner WOD

by | Aug 29, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upBear Crawl Reverse Bear Crawl 5 Scap Pushups 5 Double Pushup Burpees 0:30 of Single Unders 0:30 of Double Unders 15 Banded Face Pulls 15 Band Pull Aparts 10 Banded Low Ext. Rotations / side...

Tanktop Tuesday

by | Aug 28, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up30 Hollow Rocks 20 V-Ups 0:30 Hanging Chinup Grip Hollow Hold 10 PVC Passes 15 PVC GHD Hip Extensions 15 Banded Ext. Rotations w/ Press 10 PVC OHS 10 Good Mornings (45/35) 5 B/N Snatch Grip...