Atlas Stones

by | Feb 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: Run 300m (Yup 300m) 10 Cossack Squats 10 GHD Hip Ext 20 cobras (2.5lbs) 10 Pushups 10 PVC Passes Once Completed: 5 Minute Foam Roll Session (Quads, Lats, T-Spine)Atlas Stone to...

Double Strength

by | Feb 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Banded Squats 10 Cossack Squats 10 Hi Five Squats 20 Banded Ext Rot Low 20 Cobras (2.5lbs) 6 Minute Amrap: 200m Run 10 Pushups 15 Air SquatsStrengthBench Press (Build to a Heavy Single)15...

The Hateful Eight

by | Feb 12, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Inchworms 10 PVC Passes 15 PVC GHD Hip Extensions 20 Air Squats 20 Cobras (2.5lbs) 1:00 Handstand Progressions In Teams of 2: 5 Rounds: Partner A Completes: 80′ Shuttle Run* Partner...

Snatch

by | Feb 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 5 Inchworms 15 GHD Hip Extensions 5 PVC Passes 5 PVC Pause OHS TOGETHER (45/35): 5 B/N Snatch Grip Press 5 Good Mornings 5 OHS 5 B/N...

Partner or solo

by | Feb 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Double Under Skill Work Banded Monster Walk + Lateral Steps (50′) 3 Sided Plank (1:00 per side) 20 Hollow Rocks 10 Wipers 10 Scorpions 15 Ext Rot and Press 30 Ext Rot Low 1:00...