Rope Climb/Box Jumps/Push-ups/Run

by | Nov 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upDon’t let the PVC Drop game! Everyone will circle up in a large circle (or 2 if class is large), holding a PVC vertically on the floor. When coach yells “rotate,” everyone...

Squat + Thrusters/Rowing

by | Nov 2, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Row 0:30 Perfect Lunge / leg 5 Double Push-up Inchworms 15 GHD Hip Extensions 10 Banded Ext. Rotations w/ Press 10 Wipers 10 Scorpions 15 Wall Squats :30 Side Plank (Per side) Empty...

Carry Run Snatch

by | Nov 1, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: 20 Calories (Row Or Ski Erg) 20 Banded Presses 30 Cobras (2.5) 20 Russian KBS (medium weight) 20 Dumbbell Rows (per side)Metcon (Time)6 Rounds: 100m Dball Carry (50/40) 200m Run 10...

Strength Week 6

by | Nov 1, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Snatch + Snatch Balance (See below)2+1 @ 60% 2+1 @ 65% 2+1 @ 70% 1+1 @ 75% 1+1 @ 80% 1+1 @ 85% 1+2 @ 85%Back Squat (7×4 @ 88-90%)Rest as needed Week 1...