Bench Press + Bench/Wall Ball/Lunge

by | Jan 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Front Plank 30 Hollow Rocks 5 Double Push-up Inchworms 50 ft. Walking Lunge 10 Toy Soldiers 10 Walking Toe Touches 15 Wall Squats 20 Banded Pull Aparts 20 Banded Glute Bridges 10 Wall...

Jump how high?

by | Jan 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 3:00 Assault Bike 3 Sided Plank (:30 side) 10 Scorpions Couch Stretch (:30 side) Hamstring Stretch (1:00)TK (AMRAP – Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps,...

Week 3

by | Jan 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardTall Clean (As follows)1×2 @ 30% 1×2 @ 40%Hang Clean (As follows)1×2 @ 60% 1×2 @ 70% 3×2 @ 80%Split Jerk (As follows)1×2 @ 60% 1×2 @...

Barbell Cycling + Team Metcon

by | Jan 2, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50 ft. Banded (wrists) Crab Walk (forward facing) 5 Double Push-up Inchworms 15 Banded Face Pulls 15 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 15 Wall Squats 5 PVC Passes 10 PVC...