Squat + Squat Cleans/Run

by | Nov 7, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15/12 Calorie Bike 0:30 Perfect Lunge / leg 10 Walking Toe Touches 15 Wall Squats 15 GHD Hip Extensions 10 Goblet Squats (moderate) 10 Wipers / side 10 Scorpions / side 0:30 3-sided Plank 10...

Tanktop Tuesday!

by | Nov 6, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Burpees 5 Double Push-up Inchworms 20 Step Back Lunges 10 Walking Toe Touches 10 PVC Passes 15 PVC GHD Hip Extensions 15 V-Ups 10 Banded Ext. Rotations w/ Press 15 Banded Face Pulls 10...

Weighted Pull-ups + Row/SDHP/Pull-ups

by | Nov 5, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 15 Scap Pull-ups 15 Banded Face Pulls 15 Band Pull Aparts 15 V-Ups 15 GHD Hip Extensions 10 DB Rows / arm (moderate) 5 Big Kips 10 KB SDHP (moderate)StrengthWeighted Pull-ups...

Mini Games WOD

by | Nov 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20 Banded Presses 20 Ext Rot and Press 20 Wipers :90 Pigeon Stretch :90 Couch StretchSnatch (10 Minutes technique work to a heavy Single)Metcon (Time)For Time: 1000m Row 100 Double Unders 1...

Strength Week 7 – DELOAD Week

by | Nov 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (10×2 @ 50-75%)Clean + 2 Jerks (8×1 @ 50-75%)Back Squat (Build to 80% for a Double)Chinese Rows (4×10 @ YOUR PICK)Metcon (No Measure)Weighted Planks 4x 1...