Rope Climbs and Core

by | Jul 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up40/30 Cal Bike or Ski Erg 10 Pace Perfect Lunge w/ Rotation 2:00 Couch Stretch (per side) 1:00 Pigeon Stretch (per side) 10 Slow Scap Pull-ups 300m Row Rope Climb TechniqueCore...

Week 10

by | Jul 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatchBuild to a 1RM 4×2 @ 85%Clean and JerkBuild to a 1RM 4×2+1 @ 85%Hang Clean High Pull (from blocks)5×2 @ 100%Front Squat1x2 @ 60% 1×2 @ 70% 1×2...

Hamstrung Humpday

by | Jul 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 5 GHD Hip Extensions w/ 0:05 HOLD at top each rep 10 Cossack Squats 10 Reverse Walking Toe Touches 20 Cobras (2.5lbs) 3 Rounds: 50ft Single Arm KB Front Rack Lunge (Per side) 10 DB...

A Gymnasty Tanktop Tuesday

by | Jul 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 Scap Pull-ups 15 Banded Low Ext Rotations / side 15 Push-ups 15 Banded Frog Stance Glute Bridges 15 Banded Face Pulls 15 Banded Pull Aparts 5 Strict Pull-ups 1:00 Handstand...

Barbell, Bike & T2B

by | Jul 8, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitNext week is Comic Con week in San Diego which means we’ll be doing our annual Superhero Week! Each day will be a WOD dedicated to a superhero or villian. Bring your A-game!View Public WhiteboardWarm-up10 Scap...