The Incredible Hulk

by | Jul 15, 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-up5 Double Push-up...

Filthy 50

by | Jul 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up2 Rounds: 300m Row 400m Run 50 Pace Perfect Lunge w/ Rotation 10 Scap Pullups 10 DB Sinlge Arm Presses (per side) 10 DB Rows (per side) 3 Sided Plank (:30 per) Warmup movements for...

Week 11

by | Jul 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatchBuild to a 1RM Then Max -5%, Max -10%Clean and JerkBuild to a 1RM Then Max -5%, Max -10%Hang Snatch High Pull (from blocks)4×3 @ 105%Front SquatBuild to a 1RM...

Weight Vest WOD

by | Jul 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 10 Pace Perfect Lunge w/ Rotation 5 Inchworms w/ 2 Push-ups 10 PVC Passes 50′ PVC OHL 1:00 Couch Stretch / side 2 Rounds: 5 GHD Hip Extension w/ 5 second Hold @ Top 10 Single...

Hero WOD – Bradshaw

by | Jul 12, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 0:30 Crossovers or Triple Unders 15 Scap Pull-ups 15 GHD Hip Extensions 15 Banded Face Pulls 15 RKBS (moderate) 0:30 Hanging Hollow Hold 2:00 Handstand...