Quad BURN

by | Oct 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20/16 Calorie Bike 0:30 Perfect Lunge / leg 10 GHD Sit-ups 10 GHD Hip Extensions 15 Banded Face Pulls 15 Wall Squats 10 Goblet Squats (moderate) 15 Banded Low Ext. Rotations / side 10 Good...

Lets Work!

by | Oct 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWe have 3 separate conditioning pieces today. Once you finished each segment you rest till the start on the next. Ex. If you finish the first in 10minutes rest till the 15 Minute Mark and then start part 2.View Public...

Strength Week 4

by | Oct 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Snatch (See below)3 @ 60% 2 @ 65% 2 @ 70% 1 @ 75% 1 @ 80% 1 @ 80+%Back Squat (4×7 @ 80%)3 minute rests Week 1 – 3×10 @ 65% [2 min rests]...

Double Strength + OHS/T2B

by | Oct 17, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up8 minutes to complete: 10 Banded Ext. Rotations w/ Press 10 Scap Pull-ups 10 PVC Passes 10 PVC B/N Jerks 10 PVC OHS 15 Wall Squats 0:45 Handstand “Stuff” Waiter’s Walk /...

It’s a Sweaty Tanktop Tuesday

by | Oct 16, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Scap Push-ups 15 Banded Low Ext. Rotations 5 Double Push-up Inchworms 20 Lunges 10 Walking Toe Touches 15 V-Ups 10 Burpees 10 Clapping Push-ups (or push-ups) 5 Rope Knees-to-elbowsSkill...