Week 6

by | Jan 24, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardHang Power Snatch1x3 @ 50% 1×3 @ 60% 1×2 @ 65% 3×2 @ 70%Snatch Pull1x3 @ 80% 3×2 @ 85%Front Squat1x3 @ 60% 1×3 @ 70% 1×3 @ 80%...

Back Squat + Row/GHD Sit-ups

by | Jan 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitDiet challenge check in today! Last day before teams are created.View Public WhiteboardWarm-up50 ft. Banded March 50 ft. Reverse Banded March 50 ft. Lateral Banded Steps / side 10 High Five Squats 10 GHD Hip Extensions...

Rope Climbs + Pull-up/Push-up/Box Jump

by | Jan 22, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitMake sure to wear long socks or bring protection for the rope climbsView Public WhiteboardWarm-up200m Run 15 Scap Pull-ups 5 Double Push-up Burpees 5 Inchworms 200m Run 15 Banded Face Pulls 15 Banded Ext. Rotations /...

Clean + Bee’s Knees

by | Jan 21, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Front Plank 0:30 Side Plank / side 25 Air Squats 10 Scap Push-ups 5 Double Push-up Inchworms 15 GHD Hip Extensions 10 Banded Ext. Rotations w/ Press 15 Banded Thrusters (same band as...