Week 7

by | Mar 24, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (Build to a 1RM)E2M protocol 3 strike policy in effect.Clean and Jerk (Build to a 1RM)E3M protocol 2 strike policy in effectFront Squat (Build to a Heavy Single)no fails permittedRDL...

CrossFit Open Week 5

by | Mar 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upPARTNERS 2 Rounds EACH of: A: 20 Banded (below knee) Squats B: Scap Pull-ups 2 Rounds EACH of: A: 10 Banded Ext. Rotations w/ Press B: GHD Hip Extensions 2 Rounds EACH of: A: 10 Thrusters...

Power Snatches and 2 options for conditioning

by | Mar 22, 2019 | WOD

CrossFit ATR North – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM warm up (2x through) 1) Double Unders 2) GHD hip ext 3) Front Plank 4) Hang Muscle Snatch 5) Back SquatsStrengthPower Snatch (2 reps EMOM x 12 mins)increasing for 6 mins, same...

Kurt Angle, a Wrestlemania preparation

by | Mar 22, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardPertinent Information:The week of Wrestlemania 35 (April 7th), we will be doing pro-wrestling week, much like our “Superhero Week” at ATR. This is Kurt Angle, an Olympic gold medalist and WWE Hall of...

Recovery day with sleds and Cleans

by | Mar 21, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-UpPerfect Lunge 50′ Walking Toe Touches 50′ 5 Inchworms 2 Rounds: :30 Hollow Rock Side Plank (:30 per side) :30 GHD Prone Hold 2 Rounds: 10 Palloff Press Figure 8’s (per...