Strength Accessories and a Metcon

by | Dec 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up600m Run 5 Inchworms 5 PVC Passes 10 GHD Hip Ext 20 Hollow Rocks 20 Air Squats 10 GHD Hip Extensions 15 Banded Low Ext. Rot 10 Cossack Squats 10 KBS (medium to heavy weight)Strength1 minute...

DB Bench and an EMOM

by | Dec 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 5 Double Push-up Inchworms 15 Banded Low Ext. Rotations / side 20 Cobras (2.5lbs) 3 Sided Plank (:30 a side) 10 PVC Passes 15 Push-ups 1:00 Couch Stretch (per side) :30 Pigeon...

1RM Pull-up + Lady Deathstrike

by | Dec 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 Toy Soldiers 10 Walking Toe Touches 10 Scap Pull-ups 10 Scap Push-ups 20 Banded Pull Aparts 15 Banded Face Pulls 15 GHD Hip Extensions 10 Single-leg KB RDL / leg (light) 15 KB...

Maximum Muscle Monday Mania

by | Dec 17, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitThe culmination of our strength cycle. Time to gear up!View Public WhiteboardWarm-up15/12 Calorie Bike 0:30 Perfect Lunge / leg 15 GHD Hip Extensions 10 Scap Pull-ups 10 Scap Push-ups 15 Banded Face Pulls 10 Banded Ext....

Swing Rock and Burn

by | Dec 16, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-UpStation to station: (2:00 on :20 rest)(2 Rounds) Assault Bike Side Planks Calorie Row Front Plank 400m Run BurpeesSkill DevelopmentAmerica Kettlebell SwingSwing rock and burn...