Week 6 – DELOAD

by | Mar 21, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardClean Pull + Clean2x2+2 @ 50% 2×2+2 @ 60% 2×2+2 @ 70%Back Squat1x5 @ 65% 1×4 @ 70% 1×3 @ 75% 1×2 @ 80% (2-3 minute rests)Pertinent...

Run Pull Push

by | Mar 20, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upRow 3:00 Banded Monster Walk + Lateral Steps 50′ Perfect Lunge W/ Rotation 3 Sided Plank (:30 Per Side) 20 Ext Rot and Press 20 Ext Rot Low :30 GHD Prone Hold 10 Heavy DB Rows (per...

Face Off

by | Mar 19, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upPartner Warmup: 4 Rounds of: (A) 200m Run (B) 5 Inchworms + Walking Toe Touches remainder of time 2 Rounds of: (A) 10 GHD Hip Extensions + 0:10 HOLD at top then 0:30 Hollow Hold (B) Banded...

A Nasty 30-rep Chipper

by | Mar 18, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10/8 Calorie Assault Bike 5 Double Push-up Inchworms 10 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 5 PVC Passes 10 Wall Squats TOGETHER: Instructor-led empty barbell...

DU, Russian Twists and Ski Erg

by | Mar 17, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 Wipers 10 Scorpions 3 Sided Plank (:30 per side) 10 Cossack Squats 1:00 Calf Stretch (per side) 1:00 Couch Stretch (per side) (Short Double Under Technique Review) 1:00 Double...