Week 7

by | Mar 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (Build to Opener)E2M protocolClean and Jerk (Build to Opener)E3M protocolPertinent Information:Please finalize your gameplan with me if you are competing!

Run/Front Squat/Lunge/Pull-up

by | Mar 27, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 PVC Passes 50 ft. Banded Monster Walk 50 ft. Backward Banded Monster Walk 50 ft. Banded Lateral Steps / side 15 Scap Pull-ups 15 Banded Face Pulls 15 GHD Hip Extensions 10...

Shoulder Press + Bupree/Row/Bike/HSPU

by | Mar 26, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Hanging Hollow Hold 0:30 Hollow Hold 10 High Five Squats 15 Banded Face Pulls 10 Banded Low Ext. Rotations / side 15 GHD Hip Extensions 10 PVC Passes 15 Banded (wrists) Hip to Overheads...

Combine Monday

by | Mar 25, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up800m Run 50 ft. Walking Lunge 5 Double Push-up Inchworms 10 Toy Soldiers 10 GHD Hip Extensions 10 Walking Toe Touches 15 Banded Ext. Rotations w/ Press 15 Russian KBS (medium...

Full body and stretching

by | Mar 24, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardMetcon200m Run 2 Rounds: 10 Cossack Squats 15 Banded Pull Throughs 20 Cobras 2.5lbs 25 Hollow RocksMetcon (AMRAP – Rounds)EMOM x 8: 6/4 Calorie Bike 4 Burpees Rest 2:00 Emom x 6: 100m Dball...