Tanktop Tuesday

by | Sep 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15/12 Calorie Bike 0:30 Perfect Lunge / leg 10 High Five Squats 15 Banded Low Ext. Rotations / side 15 Wall Squats 0:30 Side Plank / side 15 Goblet Squats (Heavy) 10 Rope Knees-to-Elbows 15...

TGU and Farmers Carry

by | Sep 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upBike 30/20 Calories 15 Banded Ext. Rotations w/ Press 30 Hollow Rocks 15 Banded Face Pulls 30 Sit-ups 15 GHD Hip Extensions 0:30 Hanging Hollow Hold 15 Handstand Shoulder Touches / side 30...

Week 8

by | Sep 9, 2018 | WOD

CrossFit ATR – Barbell Club***Be sure to see me after class, so we can build a game plan for your openers! ***I will need to see your last TWO Sundays of data. Please bring it with you. You CANNOT leave without going over this with me. For National competitions,...

Sunday Funday

by | Sep 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up3 Rounds: 200m Run 3 Sided Plank (:30 Per side) 15 GHD Hip Ext 15/10 Cal Assault BikeMetcon (Time)Open with: 1K Row Into: 3 Rounds of: 400m run 20 Knees-to-elbows 10 Deadlifts,...

Chelsea

by | Sep 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upDon’t let the PVC Drop game! Everyone will circle up in a large circle (or 2 if class is large), holding a PVC vertically on the floor. When coach yells “rotate,” everyone...