Strength Week 8

by | Nov 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubCoach Arturo won’t be in to guide class, but the gym will still be open to hit your lifts.View Public WhiteboardSnatch (E2M x 8 sets)End at 90+%Clean and Jerk (E3M x 7 sets)End at 90+%Back Squat (Build...

Simple in look, but it’s never that simple

by | Nov 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1-Mile Bike 10 Scap Push-ups 5 Double Push-up Inchworms 10 Toy Soldiers 10 Walking Toe Touches 10 GHD Hip Extensions 10 Scap Pull-ups 15 Banded Face Pulls 10 DB Rows / arm (moderate) 5...

Bulgarian Split Squats + DU/OHL

by | Nov 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 10 Walking Toe Touches 0:30 Single Unders 0:30 Double Unders 20 Step Back Lunges 30 GHD Situps 30 Hollow Rocks 15 GHD Hip Extensions 10 DB Overhead Lunges / arm...

Rope Climbs Swings and GHD’s

by | Nov 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Cal Ski Erg or Row 10 Scap Pull-ups 20 Banded Presses 20 Cobras (2.5lbs) 10 DB Rows (moderate to heavy) 10 Knee to Elbows:: Metcon (Time)7 Rounds: 2 Rope Climbs 8 GHD Sit-ups 12 Calorie...

Strength Week 7 – DELOAD Week

by | Nov 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Snatch + Snatch Balance + OHS (See below)2+1+1 @ 60% 2+1+1 @ 65% 2+1+1 @ 70% 1+1+1 @ 75%Back Squat (Build to 3 @ 75%)Week 1 – 3×10 @ 65% [2 min rests]...