Bench

by | Aug 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upBear Crawl Reverse Bear Crawl 5 Double Pushup Inchworms 20 Lunges 10 Wipers / side 10 Scorpions / side 15 Banded Low Ext. Rotations / side 15 Band Pull Aparts 15 Banded Glute Bridges...

QuickHiiT

by | Aug 20, 2018 | WOD

CrossFit ATR North – QuickHiiTView Public WhiteboardWarm-upWarm-up (No Measure)300 m row 20 banded squats 20 push-ups 20 pull-aparts 20 supermans 20 scorpions 20 sit-ups 30 sec plankMetconMetcon (No Measure)24 Min. EMOM: 1: 8/10 call bike 2: 12 pull-ups (sub...

DELOAD

by | Aug 19, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (10×2 @ 50-75%)20 minutesClean and Jerk (7×2 @ 50-75%)20 minutesFront Squat (Build to 80% for a Double)18 minutes

Sunday Funday

by | Aug 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upRun 400m Bike 10 Cals 10 Inchworms 10 Cossack Squats 10 High Five Squats 15 PVC Passes 15 PVC OHS 15 GHD Hip Ext. 3 Sided Plank (:30 per side) Review Snatch Pull (45/35) Review...

Oh, Saturdays

by | Aug 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 20 Lunges 5 Double Push-up Inchworms 10 Scap Pull-ups 10 Banded Low Ext. Rotations / side 15 GHD Hip Extensions 20 Air Squats 10 Scap Push-ups 15 Push-ups 15 Banded Face Pulls 5...