Tabata time

by | Jun 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 Toy Soldiers 10 Cossack Squats 20 Banded Face Pulls 20 Cobras (2.5lbs) 10 Reverse Walking Toe Touches 10 Banded Ext. Rotations Low 10 GHD Hip Ext. 20 Scap Pullups 4 Minutes of:...

Week 5

by | Jun 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardHang Power Snatch1x3 @ 60% 1×3 @ 65% 3×3 @ 70%Hang Power Clean1x3 @ 60% 1×3 @ 65% 3×3 @ 70%B/N Power Jerk1x3 @ 60% 1×3 @ 65% 1×3 @...

Front Squat + Thrusters/Running

by | Jun 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 1:00 Front Plank 15 GHD Hip Extensions 0:30 GHD Supine Hold (Face up!) 20 Banded Squats 10 Banded Low Ext. Rotations / side 1:00 Handstand Progressions Empty Bar Work: 5 Front...

A tough gymnastic workout

by | Jun 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 0:30 Triple Unders or Crossovers 5 Double Push-up Burpees 20 Hollow Rocks 25 Banded Face Pulls 0:30 Hanging Hollow Hold 1:00 Handstand ProgressionsSkill...

Deadlifts + Box Jumps

by | Jun 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50 ft. Walking Lunge 50 ft. Toy Soldiers 15 GHD Hip Extensions 20 Cobras (2.5lbs) 50 ft. Reverse Walking Toe Touches 0:30 GHD Prone Hold (face down) 1:00 Front Plank 400m Run 3 Rounds: 10...