Bench and GHDs

by | Mar 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up:30 Single Unders :30 Double Unders :30 Hollow Rocks 20 Ext Rot Low 20 Pushups 10 Cossack Squats 10 GHD Situps 10 GHD Hip Ext Banded Monster Walk + Lateral Steps 1:00 Couch Stretch (per...

Barbell Cycling

by | Mar 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2:00 Assault Bike 5 Burpees 5 Scap Pullups 10 Cossack Squats 10 GHD Hip Ext 20 Banded Squats 20 Walking Lunges Grab a barbell The remainder of the warmup will be guided by the coach followed...

Week 4

by | Mar 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (Build to a Heavy Double)Clean and Jerk (Build to Heaviest)Cl + Front Squat + 2 JerkFront Squat (4×4 @ 88%)RDL (5-5-5-5)Romanian Deadlifts60-70-80-90% of Clean

Wanna Sweat?

by | Mar 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upBike 2:00 3 Sided Plank (:30 per) Perfect Lunge 50′ 5 Inchworms Burpee Broad Jump 50’Small (Time)3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn...

CrossFit Open Week 2

by | Mar 2, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardPertinent Information:Whether you are registered for the Open or not, everyone will be split to athlete/judge combos and switch roles after the first group goes. This is the time of year to...