Week 9

by | Jul 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubProgramming is in, but there are no classes as we are closed for Independence Day. Programming is posted for those who may want to hit it on Friday instead.View Public WhiteboardSnatch1x2 @ 60% 1×2 @...

Independence Day WOD

by | Jul 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 20 Banded Face Pulls 5 Double Push-up Burpees 20 Banded Pull Aparts 1:00 Couch Stretch / leg 20 Banded DB Glute Bridges 10 GHD Hip ExtensionsStrengthBench...

Hang Power Snatch/DU/GHD Sit-ups

by | Jul 2, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Banded Ext. Rotations w/ Press 0:30 Hanging Hollow Hold 15 GHD Hip Extensions 20 Banded Face Pulls 1:00 Handstand Progressions 5 PVC Passes 5 PVC OHS TOGETHER: Empty Barbell Warm-up +...

Back Squat + Wall Balls/BMU,C2B,Pull-ups

by | Jul 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 10 Scap Pull-ups 10/10 Single Arm KB Front Squats (light to moderate) 10 DB Rows (moderate to heavy weight) 1 Round: 10 Cossack Squats 15 Ext Rot + Press :20 Ankle Stretch /side...