Lets get after it

by | Oct 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up800m Run 3 Rounds: 3 Sided Plank (:30 Per side) 30 Hollow Rocks 30 Cobras (2.5lbs) 2 Rounds: Banded Monster Walk 10 Wipers 20 Banded Glute Bridges :30 Couch StretchMetcon (AMRAP –...

Strength Week 3

by | Oct 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Snatch + OHS (See below)2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% 2×1 @ 80%Back Squat (3×8 @ 75%)2 minute rests Week 1 – 3×10 @ 65% Week 2 –...

Metcon, Strength, Metcon

by | Oct 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: 200m Run 15 GHD Hip Extensions 15 Banded Face PullsMetcon1000m Row (Time)Max Effort 1000m RowStrengthSumo Deadlift (5-5-5-3-3-3)16 minutesMetconMetcon (Time)50 Burpee Slam Ball...

Tanktop Tuesday

by | Oct 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 of Single Unders 0:30 of Double Unders 10 Scap Push-ups 5 Double Push-up Inchworms 15 V-Ups 15 Sit-ups 15 Banded Pull Aparts 15 Push-ups 1:00 Calf Stretch / leg 1:00 Couch Stretch /...

Get Stronger from a Metcon

by | Oct 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15/12 Calorie Bike 15 Scap Pull-ups 15 Banded Low Ext. Rotations / side 0:30 Perfect Lunge / leg 0:30 Pigeon Stretch / leg 0:30 Calf Stretch / leg 1:00 Front Plank 15 GHD Hip Extensions 15...