“The Grinch” Teams of 2 -or- Solo

by | Dec 27, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2x: 10 Scap Pullups 10 Ext Rot and Press 10 Big Kips 21-15-9: Cobras (2.5lbs) CrossTouches GHD Hip Ext *400m after each RoundThe Grinch (Time)21-15-9: Hang Power Snatch (95/65) GHD Sit-ups...

Week 2

by | Dec 27, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardB/N Push Press (As follows)1×3 @ 50% 1×3 @ 60% 1×3 @ 65% 2×3 @ 70%Overhead Squat (As follows)1×4 @ 50% 1×3 @ 60% 1×3 @ 65%...

Pull-up Fun + HSPU/Run/DB Lunge

by | Dec 26, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20 Banded Pull Aparts 15 Scap Pull-ups 15 Scap Push-ups 5 Double Push-up Inchworms 10 PVC Passes 10 Banded Face Pulls 10 Banded Low Ext. Rotations / side 15 GHD Hip Extensions 10 DB Rows /...

12 Days of Christmas WOD

by | Dec 24, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 Scap Pull-ups 5 Double Push-up Inchworms 10 Banded Face Pulls 5 Banded Ext. Rotations w/ Press 10 Banded Low Ext. Rotations (per side) 5 Big Kips 10 GHD Hip Extensions 5 Cossack...