Push Press + Handstand Walk/Double Unders

by | Jul 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Jump Rope Practice 5 Double Push-up Inchworms 20 Banded Face Pulls 10 Banded Low Ext. Rotations / side 0:30 Hollow Hold 0:30 Side Plank / side 5 PVC Passes 15 Palloff Presses / side...

Tempo Front Squats/Sleds + FSq/T2B

by | Jul 22, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Pace Perfect Lunge w/ Rotation 50ft Banded Lateral Steps (per side) 10 Scap Pullups 2 Rounds: 5 GHD Hip Extension (w/5-second hold at top) 10 K2E 3 Rounds: 5 Single Arm KB Squats (per...

Because Summer

by | Jul 21, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 Pace Perfect Lunge w/ Rotation 50′ Banded Lateral Steps (per side) 3 Sided Plank (:30 per) Together: 1 Mile Run1-Mile Run (Time)Max Effort 1-Mile RunCore Development4...

Week 12 – COMP WEEK

by | Jul 21, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatchBuild to Opener E2M ProtocolClean and JerkBuild to Opener E3M ProtocolFront Squat1x2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×2 @ 85% 1×1 @ 90%Hang Snatch High...

Harley Quinn

by | Jul 20, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitCome dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.View Public WhiteboardWarm-up100 ft. Walking...