Halloween WOD!

by | Oct 31, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitCome dressed in your costume for a bonus in the WOD!View Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 20 Lunges 10 Walking Toe Touches 15 GHD Hip Extensions 15 V-Ups 10 Banded Low Ext. Rotations / side...

Tanktop Tuesday!

by | Oct 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Banded Ts 15 Band Pull Aparts 15 Scap Pull-ups 10 PVC Passes 15 GHD Hip Extensions 10 Wipers / side 5 Burpee Broad Jumps 10 DB Rows / side (moderate) 10 DB Hang Squat Cleans...

Shoulder Press + Handstand Stuff/Squats

by | Oct 29, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Banded Low Ext. Rotations / side 10 Banded Ext. Rotations w/ Press 5 Double Push-up Inchworms 0:30 Hanging Hollow Hold 0:30 3 Sided Plank 10 Kneeling Palloff Presses / side 1:00 Handstand...

Dips and GHR’s

by | Oct 28, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: 20 Calories (Row, Bike or Erg) 10 Pushup w/ Rotations 10 Banded Presses 20 Cobras 20 Banded Good morningsGlute-Ham Raises (6-6-6)Glute ham Raises can be done with a band or PVC for...

Strength Week 6

by | Oct 28, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (8×1 to Heavy Single)Aim for 93+%Clean and Jerk (7×1 to Heavy Single)Aim for 93+%Shoulder Press (4×3 @ YOUR PICK)Metcon (No Measure)Weighted Planks 3x 1...