Pull-up, Sit-up, Double Unders

by | Jul 31, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Row 10 Pace Perfect Lunge w/ Rotation 10 GHD Sit-ups 10 Scap Pullups 10 Banded INTERNAL Rot /side 15 Banded External Rotation /side 10 PVC Passes 20 Double Unders 2 Rounds: 5 Big Kips/...

Cleans and Dumbell DT

by | Jul 30, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 0:30 Hollow Hold 20 GHD Hip Extensions 20 Banded Face Pulls 20 Banded Pull Aparts 10 Perfect Lunges w/ Rotation 2 Rounds: 10 Single-arm RKBS (moderate) (per side) 5 Single- Arm KB...

Pec Pump

by | Jul 29, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 20 Banded Pull Aparts 20 Banded Face Pulls 15 Push-ups 10 DB Cuban Presses (light)StrengthDB Bench Press (Single Arm)12 Minutes Superset 1-Arm DB Bench 4×6 /...

Summer Fun

by | Jul 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upFoam Roll: (1:00 per) Quads and Lats Then: 50 ft Banded Lateral Steps 10 Pace Perfect Lunge w/ Rotation 15 Banded External Rotations (per side) 10 Scap Pullups 10 DB Rows (per side) 20...

NO CLASS

by | Jul 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubWe’re finishing up the competition in Albuquerque, NM. We’ll be back for Thursday.View Public Whiteboard