Lunge, Sweat and Stretch

by | Aug 16, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 10/10 Figure 8 Dot Drills (per side) 10/10 Kneeling Palloff Presses (switch knees each round) 20 Hollow Rocks 10 Wipers :30 Couch Stretch :30 Perfect LungeMetcon (AMRAP –...

An Overhead Squat kind of day…

by | Aug 15, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Banded Face Pulls 15 Banded Ext. Rotations w/ Press 15 Banded Air Squats 10 Cossack Squats 15 GHD Hip Extensions 10 PVC Passes 10 PVC OHS 10 PVC Snatch Balance Done Together (45/35): 5...

Tanktop Tuesday

by | Aug 14, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 PVC Passes 1:00 of Single Unders 0:30 of Double Unders 15 Pushups 15 Band Pull Aparts 30 Hollow Rocks 10 Banded Low Ext. Rotations / side 15 Banded Ext. Rotations w/ Press 10 Wipers /...

QuickHiiT

by | Aug 14, 2018 | WOD

CrossFit ATR North – QuickHiiTView Public WhiteboardWarm-UpWarm-up (No Measure)300 m row 20 banded squats 20 wipers 20 scorpions 20 hollow holds 15 ring rows 15 box jumps 30 sec plank / 3 sidesMetconMetcon (AMRAP – Reps)24 Minute AMRAP: 8/10 cal bike w/...

Heavy Squats

by | Aug 13, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Wall Squats 10 Walking Toe Touches 15 PVC GHD Hip Extensions 0:30 Perfect Lunge / leg 10 Palloff Presses / side 10 Cossack Squats 10 High Five Squats 0:30 Pigeon Stretch / leg 1:00 Front...