Some Oly

by | Nov 26, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upRun 400m 10 Scap Pull-ups 10 Scap Push-ups 5 Inchworms 10 Banded Ext. Rotations w/ Press 20 Banded Squats 10 GHD Hip Extensions 10 Wall Squats 10 PVC Passes 10 PVC Overhead Cossack Squats 10...

Fight Gone Bad

by | Nov 25, 2018 | WOD

CrossFit ATR – CrossFitView Public WhiteboardFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWarm-upPerfect Lunge w/...

Strength Week 10

by | Nov 25, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (Build to 1RM)Using an E2M sequenceClean and Jerk (Build to 1RM)Using an E3M sequenceBack Squat (Build to a 1RM)Shoulder Press (3×3 @ YOUR PICK)Metcon (No Measure)Weighted Planks 3x...

Midline Blast + Running

by | Nov 24, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20 Step Back Lunges 10 Toy Soldiers 10 Walking Toe Touches 15 GHD Hip Extensions 15 Band Pull Aparts 10 Single Leg KB Deadlifts 15 V-Ups 10 Scap Pull-ups 5 Big KipsMetcon (Time)3 rounds for...

Shoulder Press + DB Push Press/Double Unders

by | Nov 23, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50 ft. Banded (wrists) Bear Crawl 50 ft. Banded (wrists) Crab Walk (forward facing) 15 Banded Face Pulls 5 Inchworms 25 Hollow Rocks 10 Banded Ext. Rotations w/ Press 0:30 Hanging Hollow...