Tanktop Tuesday

by | Dec 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up12/10 Calorie Assault Bike 5 Double Push-up Inchworms 15 Wall Squats 10 Banded Low Ext. Rotations / side 15 GHD Hip Extensions 10 Wipers 10 Scorpions 10 Banded Ext. Rotations w/ Press 10...

Pull, Pull, Pull

by | Dec 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Scap Push-ups 10 Scap Pull-ups 15 Banded Face Pulls 10 PVC Passes 15 Push-ups 15 Banded Low Ext. Rotations / side 30 Hollow Rocks 10 DB Rows / side (moderate) 5 Big Kips 5 Pull-ups 5 Rope...

Oly Skill and Assault Bike

by | Dec 2, 2018 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up12 Minute Cap: 3 Rounds of: 200m Run :30 Side Planks 15 Ext Rot and Pres 15 DB Presses (medium weight) 15 Banded SquatsSkill DevelopmentEMOM X 10: 1 Squat Clean and Jerk (building up to but not beyond...

Stamina Squatting + Run/Bike/Wall Ball

by | Dec 1, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upEMOM Warmup: 1- 200m Run 2- Walking Toe Touches 3- Assault Bike 4- Cossack Squats 5- High Five Squats 6- Banded Face Pulls 7- Wall SquatsMuscle EnduranceMetcon (AMRAP –...