Pull-ups + Sweaty Core Work

by | Jan 8, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Crossovers 0:30 Double Unders 15 Scap Push-ups 5 Inchworms 15 Scap Pull-ups 15 Banded Face Pulls 15 Banded Pull Aparts 15 V-Ups 15 GHD Sit-ups 5 Big Kips 1:00...

CrossFit Dem Powerlifts!

by | Jan 7, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50 ft. Perfect Lunge w/ Rot 50 ft. Walking Toe Touches 5 Double Pushup Inchworms 10 Wipers 10 Scorpions 10 Cossack Squats 20 Cobras (2.5 Lbs) 20 Banded Squats 800m RunMetconMetcon (3 Rounds...

Adrian

by | Jan 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardAdrian (Time)7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on...

Week 4

by | Jan 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardHang Power Snatch1x3 @ 50% 1×3 @ 60% 1×3 @ 65% 2×2 @ 70%Clean and Jerk1x2+1 @ 60% 1×2+1 @ 70% 1×2+1 @ 75% 2×2+1 @ 80%Back Squat1x4...

Chipper Time!

by | Jan 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Crossovers 0:30 Double Unders 10 Banded Low Ext. Rotations / side 15 Banded Face Pulls 10 Scap Pull-ups 10 Push-ups 10 GHD Sit-ups 10 GHD Hip Extensions 0:30...