Sunday Funday

by | Sep 23, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardRowling (AMRAP – Reps)The objective is to row exactly 250m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 250m as you can. If you get 250m, that is...

Push Jerks and Running

by | Sep 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Front Plank 0:30 Side Plank / side 15 Banded Pull Aparts 15 Push-ups 10 PVC Passes 1:00 Couch Stretch / side 0:30 Hanging Hollow Hold 15 Banded Ext. Rotations w/ Press 10 Shoulder Press...

Hang Squat Clean/T2B/Lunge/DU

by | Sep 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 10 High Five Squats 15 Air Squats 0:30 Perfect Lunge / leg 15 Wall Squats 15 Banded Low Ext. Rotations / side 15 Band Pull Aparts (low) 15 GHD Hip...

Complex time

by | Sep 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public Whiteboard#YallCardioersCanFrickTheHeckOff (Build to Heaviest)Pause Snatch (1-inch from floor) + 0:02 Eccentric Load, 0:01 Pause, Hang Snatch16 minutes1 PC + 1 Jerk + 1 FS + 1 Jerk (Build to Heaviest)1...

Max effort sleds

by | Sep 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Minutes: Run 400 10 Cal Erg or Bike :30 Side Plank /sideMetcon (5 Rounds for time)Every 6 mins ( 5 rds) 20/15 Cal. Bike 40 Yard Sled Push (Sled + 110/50) *Record Each Rd*This workout is...