Week 3

by | Aug 5, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (10×2, E2M, ending in 85%)For example: 1. 55% 2. 60% 3. 65% 4. 70% 5. 75% 6. 75% 7. 80% 8. 80% 9. 85% 10. 85%Clean and Jerk (10×2, E3M, ending in...

4 Benchmarks in 1 Workout!

by | Aug 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 10 Double Pushup Inchworms 10 Scap Pull-ups 15 Air Squats 15 GHD Hip Extensions 10 Pull-ups 10 aKBS 10 Wall Squats 15 Banded Ext. Rotations w/ Press 10 Banded Face Pulls 20 Wall...

QuickHiiT

by | Aug 3, 2018 | WOD

CrossFit ATR North – QuickHiiTView Public WhiteboardWarm-UpWarm-up (No Measure)8/10 cal bike 15 banded squats 15 ring rows 15 v-ups 15 supermans 15 cobras (2.5 lbs) 45 sec plankMetconMetcon (No Measure)EMOM (4 rounds): 200 m row 18 push presses (10 / 20 lb...

OHS + Lunge/GHD Sit-ups/Bike

by | Aug 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Pushup Inchworms 10 High Five Squats 10 Cossack Squats 15 Wall Squats 15 Banded Ext. Rotations w/ Press 10 PVC GHD Hip Extensions Done Together (45/35): 10 PVC Passes 10 PVC Tempo...

QuickHiiT

by | Aug 2, 2018 | WOD

CrossFit ATR North – QuickHiiTView Public WhiteboardWarm-UpWarm-up (No Measure)400 m run Walking lunges ==> Walking toe touches