Squats, Pull-ups, Double Unders

by | Jun 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 0:30 Triple Unders or Crossovers 1:00 Wall Sit 10 High Five Squats 10 Cossack Squats 15 GHD Hip Extensions 15 Air SquatsStrengthBack SquatBuild to a...

An hour of opening the body

by | Jun 9, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upBanded Monster Walks + Lateral Steps 25′ Reverse Inchworm 25′ Perfect Lunge w/ Rotation 3 Sided Plank (:30 a side) 30 Hollow Rocks 30 Ext Rotation Low (3×10 per side) 10 Kneeling palloff...

Week 6

by | Jun 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardHang Snatch1x3 @ 60% 1×3 @ 70% 4×3 @ 80%Hang Clean1x3 @ 60% 1×3 @ 70% 3×3 @ 80%Hang Snatch High Pull4x4 @ 85%Back Squat1x4 @ 60% 1×4 @...

Chipper

by | Jun 8, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 50′ Reverse Walking Toe Touches 25′ Perfect Lunge w/ Rotation 25′ Inchworm w/ 2 push-ups :20 GHD Supine & Prone Holds 20 Banded Squats 20 Cobras (2.5lbs) 20...

A Long EMOM

by | Jun 7, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 5 Inchworms 10 Toy Soldiers 20 Hollow Rocks 10 V-Ups 10 PVC Passes 100’ PVC OH Lunge 20m Sled Push 10 Toes Through Ring TOGETHER: Empty Barbell Warm-up and DrillsMetconMetcon (AMRAP...