Thruster + GHD Sit-ups/Thrusters/BarMU

by | Sep 30, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 x 0:20 Front Plank Inchworms 15 GHD Hip Extensions 10 High Five Squats 15 Air Squats 15 Banded Ext. Rotations w/ Press 15 Banded Face Pulls 10 Single-Arm KB Front Squats / side 5 Big Kips TOGETHER: Empty...

WES

by | Sep 29, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up200m Run 50 ft Banded Monster Walk + Lateral Steps 3 Sided Plank (1:00 per side) 50ft perfect Lunge w/ Rotation 10 Scap Pullups 10 GHD Hip Ext (2 sec hold @ top) 15 Banded Ext Rot (2 second hold at ext.) Foam...

Week 9

by | Sep 29, 2019 | WOD

CrossFit ATR – Barbell ClubNo Class next week because we will be at the competition. World Masters Cup is in San Diego!View Public WhiteboardSnatchE2M– Build to 1RM (3-strike policy)Clean and JerkE3M– Build to 1RM (3-strike policy)Front SquatHeavy...

Saturday Slaughter

by | Sep 28, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10/8 Calorie Bike 5 Inchworms 10 Banded Low Ext. Rotations / side (0:02 Hold at Top) 10 Palloff Presses from Squat / side 15 GHD Hip Extensions 10 KB Front Squats (light) 15 V-Ups 5 Kips TOGETHER: Empty Barbell...

“Feel My Muscles” Friday!

by | Sep 27, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10 Scap Pull-ups (w/ 0:03 Hold at top) 50 ft. Bear Crawl 50 ft. Reverse Bear Crawl 5 Double Push-up Inchworms 20 GHD Hip Extensions 15 Banded Hips to Overhead 5 Big KipsStrengthDB Bench Press10-10-10-8-8: DB...