9 Round Dumbbell Challenge

by | Aug 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Calorie Ski Erg 10 Calorie Upper Body Bike :30 Side Planks 20 Cobras (2.5lbs) 10 DB Rows (medium) 1:00 Foam Roll Lats (Per side) 1:00 Foam Roll T-Spine 5 PVC PassesMetcon (Time)3 Rounds:...

Chipper

by | Aug 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upEMOM (1) 200m Run (2) Toy Soldiers (3) GHD Hip Extensions (4) Walking Toe Touches (5) Scap Pull-ups + Banded Face Pulls (6) Sit-ups (7) Front Plank (8) PVC PassesMetconMetcon (Time)21-15-9...

Back Squat Ladder

by | Aug 2, 2019 | WOD

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

Complex Time

by | Aug 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public Whiteboard#yudodistomedar (Build to heaviest)2 Hang PSn + Sn Grip Push Press + Sn Balance + Snatch15 minutes1 PC + 1 Jerk + 1 FS + 1 Jerk (Build to heaviest)1 Power Clean, 1 Split Jerk, 1 Front Squat, 1...

Dips, Swings, Stretch

by | Aug 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run Perfect Lunge w/ Rotation 50ft Banded Lateral Steps 12 Internal and External Rotation (per side) 12 Push-ups 2:00 Foam Roll of Quads (per side) (Review Ring Stability and Ring...