Squats

by | Aug 27, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15/12 Calorie Bike 5 Inchworms 10 Scap Pushups 10 Scap Pullups 15 Wall Squats 15 Banded Face Pulls 5 Strict Pullups 10 PVC Passes 10 PVC GHD Hip Extensions 10 Good Morning to Squats (45/35)...

Week 6

by | Aug 26, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (10×2, E2M, ending in 87+%)For example: 1. 60% 2. 65% 3. 70% 4. 75% 5. 80% 6. 80% 7. 85% 8. 85% 9. 88% 10. 90%Clean and Jerk (10×2, E3M, ending in...

Fight gone bad

by | Aug 26, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: 200m Run 10 Banded Air Squats 10 DB Push Press 3 Sided Plank (:30 Per side)Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull...

Ring Dips, Power Cleans, and a Burpee MU buy-in

by | Aug 25, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 10 Walking Toe Touches 5 Double Pushup Inchworms 10 Scap Pullups 15 Banded Low Ext. Rotations / side 10 PVC Passes 10 PVC GHD Hip Extensions 1:00 PVC Front Rack Stretch / side 10...

Bent Over Rows + 10 minute EMOM

by | Aug 24, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Double Unders 10 Inchworms 10 Scap Pushups 10 Banded Low External Rotations / side 10 Band Pull Aparts 10 PVC Passes 10 PVC GHD Hip Extensions 10 Wipers / side 10 Scorpions / side 1:00...