Mixing it up

by | Apr 18, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up800m Run followed by: 25 Minute full body Yoga FlowSnatch (20 Minutes)The emphasis today is on quality movement patterns not building to a maximal load. Setup-> First Pull -> Second Pull->...

Let’s play a game…

by | Apr 18, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public Whiteboard#snatchapaloozaSnatch + Hang Sn + Sn Balance + Hang Sn + SnatchBuild to Heaviest 20 minutesAnderson Front SquatsBuild to a Heavy SingleGHD Lat Sweeps (3×10 + 0:08 Hold on Last Rep)Barbell...

Hang Power Cleans + Burpee/Box Jump/HPC

by | Apr 17, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 5 Inchworms 5 Double Push-up Burpees 10 Cossack Squats 15 GHD Hip Extensions 20 Banded Face Pulls 0:30 PVC Front Rack Stretch / side 20 Walking toe touches TOGETHER: Empty Barbell...

Tanktop Tuesday!

by | Apr 16, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upPartners 2 Rounds (EACH) A: 0:20 Hanging Hollow Hold B: 10 Scap Pull-ups 2 Rounds (EACH) A: 20 Banded Face Pulls B: 0:20 Handstand Hold 2 Rounds (EACH) A: 10 DB Rows / side (moderate) B: 10...

Strength couplet a sprint metcon

by | Apr 15, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 5 Double Push-up Inchworms 20 Lunges / side 15 GHD Hip Extensions 15/12 Calorie Row 15 Air Squats 10 Walking Toe Touches 10 Single Leg KB RDL / side...