Sunday Funday

by | Nov 18, 2018 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up25 minute Mobility and Yoga Foam Rolling followed by a yoga flow.Metcon (Time)For time: 400m Run 75 Air Squats 50 WTD sit-ups (40/25) 400m Run 75 Air Squats 50 Hand Release Pushups 400m Run 75 Air Squats 50...

Strength Week 9

by | Nov 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (E2M x 8 sets)End at 95+%Clean and Jerk (E3M x 7 sets)End at 95+%Back Squat (Build to a Heavy Single)Aim for 90+%Chinese Rows (3×10 @ YOUR PICK)Shoulder Press (3×3...

Hero WOD – Horton

by | Nov 17, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Banded Low Ext. Rotations / side 10 Banded Ext. Rotations w/ Press 10 Scap Push-ups 10 Scap Pull-ups 5 Double Push-up Inchworms 15 GHD Hip Extensions 10 Walking Toe Touches 0:30 Hanging...

Snatch + T2B/DB Snatch/Step Overs

by | Nov 16, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20 Lunges 5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 10 PVC Passes 15 Banded Face Pulls 0:30 Perfect Lunge / leg 15 PVC OH Wall Squats 5 PVC Snatch Balance 15 PVC GHD Hip...

Burning cals and opening hips

by | Nov 15, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 2 Rounds: Banded Monster Walk 100’ :30 Side Plank (per side) 2 Rounds: 10 Single Leg KB DL 30 Hollow RocksMetcon (Calories)Every 3 mins (7 rds) 30 secs. Max Cal. Assault Bike 2:30...