Farmer’s Carry + Dopamine

by | Jan 12, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 20/14 Calorie Row 20/14 Calorie Bike 15 GHD Hip Extensions 10 Toy Soldiers 10 Walking Toe Touches 15 Banded Face Pulls 20 Banded Pull Aparts 0:30 Hanging Hollow...

Rope Climb/Overhead Squat

by | Jan 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Scap Pull-ups 15 Banded Face Pulls 15 Cobras (2.5s) 10 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 10 Air Squats 10 Cossack Squats 5 PVC Passes 10 PVC OHS 5 Big Kips 1:00...

Oly skills and conditioning

by | Jan 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Assault Bike 3 Sided Plank (:30 side) 10 Wipers 10 Scorpions 10 PVC Passes 15 PVC GHD Hip Ext 20 Ext Rot and Press Drill: Snatch Pull + Snatch (Detailed breakdown)Skill...

Week 4

by | Jan 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Clean1x3 @ 50% 1×3 @ 60% 1×3 @ 65% 1×3 @ 70% 1×3 @ 65%Hang Power Snatch + OHS1x1+3 @ 50% 1×1+3 @ 60% 1×1+3 @ 65% 2×1+3 @...

Chipper Time!

by | Jan 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 20 Walking Lunge Steps / leg 0:30 Supinated Grip Hang 10 Banded Low Ext. Rotations / side 15 Cobras 5 PVC Passes 1:00 Handstand Progressions 10 High Five Squats 10 Wall Squats 1:00...