Bike, Toes-to-bar, DB Squat Cleans

by | May 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 5 Inchworms 15 GHD Hip Extensions 10 Wipers / side 10 Scorpions / side 15 Banded Squats 15 V-Ups 15 MB Cleans 10 Toes-to-barMetconMetcon (Time)5 Rounds of: 0.5 mile Bike 10...

Lunge + Sprints

by | May 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 5 Double Push-up Inchworms 15 GHD Hip Extensions 100 ft. Walking Lunge 0:30 Hanging Hollow Hold 15 Seated Banded B/N Presses (band under box)StrengthBack Rack Lunge (3×20 per...

Kettle Bear 20

by | May 2, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 10 Calories (your choice) 50′ Perfect lunge with rotation 10 Wipers 10 Scorpions 3 Sided Plank (:30 per side) 10 Scap Pull-ups 20 Cobras (2.5lbs) In-depth review of the...

Program Preview

by | May 2, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x2 @ 50% 2×2 @ 60% 4×2 @ 65%Clean and Jerk1x2+2 @ 50% 3×2+2 @ 60% 2×2+2 @ 70%Hang Snatch High Pull4x3 @ 75%Back Squat1x3 @ 60%...

Rope Climbs and Push-ups

by | May 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up12/10 Calorie Bike 15 GHD Sit-ups 5 Double Push-up Inchworms 10 Banded Low Ext. Rotations / side (SLOW!) 10 Scap Pull-ups 5 Strict Pull-ups 15 Honest Push-ups 5 Rope Knees-to-elbowsSkill...