Squat/S2OH/Box Jumps

by | Oct 27, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 PVC Passes 5 Double Push-up Inchworms 15 Banded Ext. Rotations w/ Press 10 GHD Hip Extensions 15 Wall Squats 0:30 Hanging Hollow Hold 0:30 Side Plank / side 10 Shoulder to Overhead...

Weighted Pull-up + Power Snatch/Burpees

by | Oct 26, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 10 Scap Pull-ups 15 Banded Low Ext. Rotations / side 10 Banded Ext. Rotations w/ Press 10 PVC Passes 10 PVC Overhead Wall Squats 15 Banded Face Pulls 30 Hollow...

Follow the clock

by | Oct 25, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up12 Minute amrap: 400m Run 50’ bear craw (band around wrists)* 15 Cobras (2.5lbs) 10 Wipers (Per side) 10 Scorpions *Use the same band you would use to do banded sqauts. Make sure to keep you...

Strength Week 5

by | Oct 25, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Snatch + Snatch Balance (See below)2+1 @ 60% 2+1 @ 65% 2+1 @ 70% 1+1 @ 75% 1+1 @ 80% 1+1 @ 85%Back Squat (5×5 @ 85%)3 min rests Week 1 – 3×10 @...

Lunge + Row/DU/SlamBall/V-Up

by | Oct 24, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 20 Lunges 15 Banded Low Ext. Rotations / side 15 GHD Sit-ups 0:30 Side Plank / side 1:00 Front Plank 10 V-Ups 10 Slam Balls (40/30)StrengthFront Rack...