Power Snatch + Wall Balls + Bike

by | Jun 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20 Banded Face Pulls 15 GHD Hip Extensions 10 PVC Passes 5 PVC Overhead Squats 1:00 Handstand Progressions TOGETHER: Empty Barbell Warm-up and DrillsWeightliftingPower Snatch1 every 0:30 for...

“Hard Core” and Summer Pumps

by | Jun 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardCore Development5 Rounds: 20 4-Count Flutter Kicks 10 Leg Raises 20 2-Count Bicycle Sit-ups 10 Wipers :20 Side Planks (both sides)StrengthRing Rows (10-10-10-10)Superset 10 Barbell Bicep Curls per...

Week 6

by | Jun 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x4 @ 60% 1×4 @ 70% 1×4 @ 80% 1×1 @ 85% 1×4 @ 80% 1×1 @ 85% 1×4 @ 80% 1×1 @ 85%Clean1x4 @ 60% 1×4 @ 70%...

Power Cleans + Rowing

by | Jun 12, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Inchworms 10 Air Squats 15 GHD Hip Extensions 10 Cossack Squats 5 Scap Pull-ups 10 RKBS (Heavy) 15 Banded Face Pulls TOGETHER: Empty Barbell Warm-up and DrillsWeightliftingPower Clean1...

Shoulders + Burpees

by | Jun 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 100 ft. Banded (wrists) Bear Crawl 15 GHD Hip Extensions 15 Banded Face Pulls 10 Banded Low Ext Rotations / side 10 Banded (wrists) Hip to Front Rack to Overhead...