Lunges/Double Unders/Crossovers

by | Dec 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 1:00 Crossovers 20 Step Back Lunges 15 GHD Hip Extensions 15 GHD Sit-ups 10 Banded Low Ext. Rotations / side 15 Banded Face Pulls 1:00 Side Plank / side...

Pull-ups + T2B/C+J

by | Dec 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Scap Push-ups 10 Scap Pull-ups 15 Banded Face Pulls 5 Double Push-up Inchworms 10 Banded Low Ext. Rotations / side 15 GHD Hip Extensions 10 DB Rows / side (moderate) 15 V-Ups 0:30 PVC...

DELOAD Week

by | Dec 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50 ft. Banded (wrists) Bear Crawl 5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 10 PVC Passes 10 High Five Squats 10 Cossack Squats 10 PVC GHD Hip Extensions 10 PVC OHS...

Light Deads and a Hero

by | Dec 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Minute Foam Roll and Mobility flow.Deadlift (Every 2:00 x 5 (8-8-8-8-8))I am not looking for you to build to an 8 rep max! Emphasize perfect form and speed in these touch and go’s.Jerry...