Work Hard, Rest Hard

by | Jun 26, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up15 GHD Hip Extensions 0:30 Hollow Hold 2 Rounds of: 5 Honest Push-ups 10 Banded Ext. Rotations w/ Press 20 Hollow Rocks 2 Rounds of: 10 Wipers 10 Scorpions 0:30 Handstand Progressions...

Pull-ups + Legless Rope Climbs/Lunges/Running

by | Jun 25, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds of: 20 Banded Face Pulls 15 Hollow Rocks 10 Scap Pull-ups 2 Rounds of: 3-5 Strict Pull-ups 20 Walking Lunges 200m RunStrengthWeighted Pull-ups (chin-up grip only)Build to a heavy...

Front Squats + Run/Squats + Row Pacing

by | Jun 24, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds of: 2 Double Push-up Inchworm 5 Air Squats 10 Cossack Squats 3 Rounds of: :20 Side Plank /side :20 GHD Hip Ext Hold :20 Hollow Hold 10 Goblet Squats TOGETHER: Empty Barbell Warm-up...

Core Cardio and Mobility

by | Jun 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upBanded Monster Walk 50′ Perfect Lunge w/ Rotation 50′ Reverse Walking Toe Touches 50′ 2 Rounds: 3 Sided Planks (:30/side) 10 Pushup w/ rotation to side plank (5/side) 20...

Week 8

by | Jun 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x3 @ 60% 1×3 @ 70% 1×3 @ 80% 4×3 @ 85%Clean and Jerk1x3+1 @ 60% 1×3+1 @ 70% 1×3+1 @ 80% 4×3+1 @ 85%Clean Pull4x4 @...