Week 6

by | Jan 20, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×2 @ 85% 1×1 @ 90% 1×2 @ 85%Power Clean + Power Jerk1x2+2 @ 50% 1×2+2 @ 60% 1×2+2 @...

Wonder Woman

by | Jan 19, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1 minute Singe Unders 0:30 Crossovers 0:30 Double Unders 10 Scap Pull-ups 15 Cobras (2.5s) 10 Banded Ext. Rotations w/ Press 5 Double Push-up Inchworms 15 V-Ups 5 PVC Passes 10 PVC Overhead...

Goku

by | Jan 18, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 5 Double Push-up Inchworms 10 Banded Low Ext. Rotations / side 20 Walking Lunges 20 Straight Leg Sit-ups 10 High-Five Squats 15 Push-ups 0:30 3-sided Plank 10 Cossack Squats 15 Wall...

Superman

by | Jan 17, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upRow 1000/800 meters 10 Minute foam roll (Lats, Quads, t-spine) 10 Cossack Squats 10 GHD Hip Extension 20 Ext Rot and Press 5 Scap Pullups 10 PVC Passes 1:00 PVC Front Rack/Lat Mobility...

Week 5

by | Jan 17, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×2 @ 85% 1×1 @ 90%Power Clean + Power Jerk1x3+3 @ 50% 1×2+2 @ 60% 1×2+2 @ 65% 1×2+2 @...