Twin Turbo

by | Apr 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: 50′ Monster Walk + Lateral Steps 20 Banded Pull-Through 20 Cobras (5/2.5lbs) Pall-off Press Figure 8’s (8 Reps Per Side) Single Arm Ext Rot and Press (10 per side...

Deads/GHD Sit-up/DU

by | Apr 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds of: 0:30 Double/Triple Unders 0:20 Hollow Hold (most difficult you can handle) 0:10 Rest 1 Round of: 100 ft. Walking Lunge 10 GHD Sit-ups 15 GHD Hip Extensions 20 Banded (above...

Tanktop Tuesday

by | Apr 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50 ft. Banded (wrists) Reverse Bear Crawl 50 ft. Banded (wrists) Forward Crab Walk 2 Rounds of: 5 Double Push-up Inchworms 10 Scap Pull-ups 15 Banded Face Pulls 1 Round of: 10 Wipers 0:30...

Front Squats + Handstand Holds/Wall Balls

by | Apr 8, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up0:30 Hollow Hold 15 GHD Hip Extensions 50 ft. Banded March 50 ft. Banded Lateral March / side 15 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 10 High Five Squats 15 Air Squats 0:30...

Back to basics

by | Apr 7, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch Pull1x5 @ 50% 1×5 @ 60% 2×4 @ 65% 2×4 @ 70% 2×4 @ 75% 2×4 @ 70%Snatch Pull + High Hang Snatch2x1+3 @ 50% 2×1+2 @ 55%...