Strength Week 9

by | Nov 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardBack Squat (7×1 @ 95+%)Rest as needed Week 1 – 3×10 @ 65% [2 min rests] Week 2 – 3×8 @ 70% [2 min rests] Week 3 – 3×8 @ 75% [2 min rests]...

Pre-Thanksgiving Pulls + Sprints

by | Nov 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 15 Scap Pull-ups 15 Banded Face Pulls 15 Band Pull Aparts 10 Wipers 10 Scorpions 10 PVC Passes 10 DB Rows / side (moderate) 5 Big KipsStrengthMetcon (Weight)4 Rounds for quality of:...

Tanktop Tuesday

by | Nov 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 5 Double Push-up Inchworms 15 Air Squats 15 GHD Hip Extensions 10 Banded Pull Aparts 10 Walking Toe Touches 15 Banded Low Ext. Rotations / side 15 Banded Glute Bridges 10 Jumps over...

Adjusting 1RMs

by | Nov 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitThis week we adjust the 1RM we’ve been using. Based on your performance 2 weeks ago, this is how much you should increase your 1RM for the sake of the next 3 week’s progression. Back Squat: 95% x 1 rep-...