Boulder Shoulder Tanktop Tuesday!

by | Oct 23, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 Banded Low Ext. Rotations / side 10 Banded Ext. Rotations w/ Press 5 Double Push-up Inchworms 15 Banded Face Pulls 15 Band Pull Aparts 0:30 Hanging Hollow Hold 0:30 3 Sided Plank...

The start of a strength cycle!

by | Oct 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitIf you do not get more than 5 reps on your 85% today, use 90% of your max as your 1RM for the rest of this cycle. Do this for Shoulder Press as well, if needed.View Public WhiteboardWarm-up20 Step Back Lunges 10...

Sweat it out

by | Oct 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upA) 7 Minute AMRAP: 10 Burpees 20 Cobras (2.5lbs) 30 Second Side Planks 10 Scorpions B) 15 Minute Yoga Flow concentrating on Lower body and Shoulder openingMetcon (Time)For Time: 18 Box Jumps...

Strength Week 5

by | Oct 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (8×1 to Heavy Single)Aim for 90+%Clean and Jerk (7×1 to Heavy Single)Aim for 90+%Back Squat (Build to Heavy Single)Aim for 90+%Shoulder Press (4×2 @ YOUR...

Partner WOD

by | Oct 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 15 Scap Pull-ups 15 Burpees 15 Banded Face Pulls 15 GHD Hip Extensions 15 RKBS (moderate) 15 SDHP (same weight) 15 Pull-ups 15 Push Press (45/35)MetconMetcon (Time)Partner WOD (1...