Deadlift + Double Unders + Lunges

by | Oct 15, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitKnee sleeves will be nice to have for jump lunges. Bring them if you have them!View Public WhiteboardWarm-up0:30 of Single Unders 0:30 of Double Unders 200m Run 10 Toy Soldiers 10 Walking Toe Touches 10 Wipers / side 10...

Bench on a sunday

by | Oct 14, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upRun 2 Miles This should be done in under 20 minutes. Scale the run so that you can finish your distance between 18-20 minutes.Bench Press (15 Minute to find a 1RM)Metcon (Time)100 push-ups...

Strength Week 4

by | Oct 14, 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 (3×3 @ YOUR...

Holleyman

by | Oct 13, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10/8 Calorie Bike Sprint 0:30 Perfect Lunge / leg 15 Wall Squats 15 Banded Face Pulls 5 Double Push-up Inchworms 10 Wipers 10 Scorpions 1:00 Handstand “Stuff” 15 Wall Balls...

OHS + T2B/BJ EMOM

by | Oct 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Banded Ext. Rotations w/ Press 15 Scap Pull-ups 15 Scap Push-ups 15 Banded Face Pulls 15 V-Ups 0:30 Perfect Lunge / leg 0:30 Hollow Hold 15 Wall Squats 10 PVC Passes 10 PVC OHS 1:00 Calf...