Midline Medley + Devil’s Press/Rowing

by | Feb 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up4 Rounds: (In teams of 2) Partner A: 200′ D-ball Carry (40/30lbs) (Must be hugged and held in front of your chest) Partner B: Calories on Assault Bike 3 Rounds: Partner A: Runs 200m...

Strict Cindy

by | Feb 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Scap Push-ups 15 Scap Pull-ups 15 Air Squats 5 Double Push-up Inchworms 15 Banded Face Pulls 10 Banded Low Ext. Rotations / side 10 DB Rows / side (moderate) 5 Big Kips 15 Air Squats 5...

Barbell Cycling and DT

by | Feb 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 1:00 Front Plank 15 GHD Hip Extensions 15 Banded Ext. Rotations w/ Press 5 PVC Passes 0:30 Side Plank / side 10 Wipers 10 Scorpions 10 Banded Low Ext. Rotations / side 50 ft....

Row Run Sit

by | Feb 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardRow Run Sit (Time)4 Rounds: Row 500m Run 400m 30 Weights Sit-ups (40/25lb DB)Mobility20 Minute Yoga Flow (Hips, Hamstrings, Shoulders)