Strength Week 8

by | Nov 15, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Snatch + Snatch Balance (Build to a 1RM)15 minutesBack Squat (10×3 @ 90-93%)Rest as needed Week 1 – 3×10 @ 65% [2 min rests] Week 2 – 3×8 @ 70% [2...

Complex + Wall Ball Fran + Pullups

by | Nov 14, 2018 | WOD

CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Band Pull Aparts 15 Scap Pull-ups 10 Scap Push-ups 10 PVC Passes 15 Banded Face Pulls 10 Banded T’s 10 DB Rows (light-moderate, both arms same time) 15 Hollow Rocks 15 Wall Squats 5 Big Kips 10...

Complex + Wall Ball Fran + Monkey bars

by | Nov 14, 2018 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up15 Band Pull Aparts 15 Scap Pull-ups 10 Scap Push-ups 10 PVC Passes 15 Banded Face Pulls 10 Banded T’s 10 DB Rows (light-moderate, both arms same time) 15 Hollow Rocks 15 Wall Squats 5 Big Kips 10 Wall...

Tanktop Pumpday

by | Nov 13, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Scap Push-ups 10 Scap Pull-ups 10 PVC Passes 5 Reverse Grip PVC Passes 15 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 5 Double Push-up Inchworms 1:00 Front Plank 10 Banded Low...

Veteran’s Day / Start of Deload Week

by | Nov 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10/8 Calorie Bike 0:30 Perfect Lunge / leg 15 Wall Squats 15 GHD Hip Extensions 10 Goblet Squats (moderate) 15 Hollow Rocks 15 GHD Sit-ups 10 Scorpions 5 Good Mornings (45/35) 5 Good Morning...