by CrossFitATR2015_main | May 27, 2019 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upInstructor led warm-upMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant...
by CrossFitATR2015_main | May 26, 2019 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up4 Rounds: 10 Calorie Ski Erg 100′ Banded Lateral Steps 3 Sided Plank (:30 a side) 30 Hollow Rocks 10 DB Rows (build in weight each round) 5 KB Deadlifts (Build in weight each...
by CrossFitATR2015_main | May 26, 2019 | WOD
CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x4 @ 60% 1×4 @ 70% 3×4 @ 80%Clean and Jerk1x4+1 @ 60% 1×4+1 @ 70% 3×4+1 @ 80%Snatch Pull4x4 @ 85%Split Jerk1x3 @ 70% 2×3 @...
by CrossFitATR2015_main | May 25, 2019 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 0:30 Triple Unders 5 Double Push-up Burpees 100 ft. Walking Lunge 1:00 Couch Stretch / side 15 GHD Hip Extensions 1:00 Front Plank 10 Toy Soldiers 10...
by CrossFitATR2015_main | May 24, 2019 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up200m Run 10 Cossack Squats 15 GHD Hip Extensions 25 Hollow Rocks 10 Scap Pull-ups 5 Big Kips 20 Banded Squats :30 Pigeon and Couch Stretch (per side)StrengthBack Squat (Build to a heavy 5...
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