Batman

by | Jan 16, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 15 GHD Hip Extensions 15 Banded Face Pulls 5 Double Push-up Burpees 1:00 Hollow Hold 5 Rope Knees-to-Elbows 20 RKBS (Heavy) 10 DB Snatch (Moderate-Heavy) 50 ft. Waiter’s Walk...

Captain America

by | Jan 15, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2:00 Assault Bike (if you are late and bikes are taken 30 Burpees) 5 Scap Push-ups 5 Scap Pull-ups 5 Double Push-up Inchworms 15 Banded Face Pulls 10 Banded Low Ext. Rotations / side 20...

Hulk

by | Jan 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 15 Wall Squats 10 Walking Toe Touches 5 Burpee Broad Jumps 10 Cossack Squats 10 Clusters...

DU Skills, KBS and Rows

by | Jan 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up800m Run Perfect Lunge w/ Rotation (50′) 3 Sided Plank (:30 per) 10 Wipers 10 Scorpions 10 Cossack Squats 15 Ext Rot and Press 15 Ext Rot Low Mobility: :90 Calf Stretch (per side) :90...

Week 5

by | Jan 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch3x2 @ 50% 2×2 @ 60% 1×2 @ 65% 1×2 @ 70%Clean and Jerk3x2 @ 50% 2×2 @ 60% 1×2 @ 65% 1×1+2 @ 70%Front Squat1x3 @ 60%...