OHS + Bar MU

by | Apr 26, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20 Air Squats 10 Scap Push-ups 15 Scap Pull-ups 15 Banded Face Pulls 0:30 Hanging Hollow Hold 50 ft. Banded Walk 50 ft. Reverse Banded Walk 15 Banded (below knee) PVC OHS 5 Thighs-to-bar or...

Conditioning and Stretching

by | Apr 25, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: 200m Run 20 Banded Pull-throughs 20 Cobras 3 Sided Plank (:30 per side)Metcon (Time)For time: 2 Rounds: 25/20 Calorie Assault Bike 40 Double Unders 10 Kettlebell Swings (53/35)...

Pulls on Fulls

by | Apr 25, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch Pull + Hang Snatch2x3+2 @ 50% 2×3+2 @ 60% 2×3+1 @ 70% 2×3+1 @ 75% 1×3+1 @ 80% 2×3+1 @ 75%Clean Pull + Hang Clean2x3+2 @ 50%...

Body Armor + Death by 10m Shuttle Run

by | Apr 24, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 minutes to complete: 5 Inchworms 0:45 Hollow Hold 20 Banded Face Pulls 15 GHD Hip Extensions 10 Banded Ext. Rotations w/ PressStrengthMetcon (No Measure)22 minutes to complete 3 Rounds 10...

Murph Prep Pump

by | Apr 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up100m Run 5 Double Push-up Inchworms 100m Run 10 Scap Push-ups 15 Banded Face Pulls 100m Run 5 Strict Pull-ups 10 GHD Hip Extensions 100m Run 5 Toes-to-bar 0:30 Hollow HoldSkill...