Sunday Sweat

by | Sep 30, 2018 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up6 Minute AMRAP: 200m Run 10 push-ups 20 Sit-ups 20 Cobras (2.5lbs)Metcon (AMRAP – Rounds and Reps)25 Minute Amrap: Opens with: Evolution Mile With the remaining time as many rounds as possible of: 15 Ring...

Strength Week 2

by | Sep 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (8×2 to Moderate Double)Aim for 75-85%Clean and Jerk (10×1 to Heavy Single)Aim for 85+%Back Squat (Build to Heavy Single)Aim for 85+%Shoulder Press (5×4 @ YOUR...

Chip Chip Away!

by | Sep 29, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up4 Rounds of “Cindy” (5 Pull-ups, 10 Pushups, 15 Air Squats) THEN 0:30 Hanging Hollow Hold 10 Scorpions / side 10 Wipers / side 15 KB RDL (moderate-heavy) 10 Thrusters (45/35) 10...

A Lunge, A Carry, and Hang to Overhead

by | Sep 28, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50m Walking Lunge 10 Walking Toy Soldiers 10 Walking Toe Touches 5 Burpee Broad Jumps 15 GHD Hip Extensions 15 Banded Ext. Rotation w/ Press 15 aKBS (Moderate)MandatoryEveryone has 50...

Barbell EMOM + Conditioning

by | Sep 27, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upRun 800 Banded Monster Walk + Lat Steps (50’ each direction) 2x: Side Plank (:30 Per side) 20 Banded Glute Bridges 10 Wipers 10 Scorpions 20 Cobras (2.5lbs)1 Squat Clean + 2 S2OH + 3 Back...