3 Metcons and 1 score

by | Sep 26, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50 ft Banded Monster Walk + Lateral Steps 10 Cossack Squats 10 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 Roll (1:00 per) Quads,...

Week 8

by | Sep 26, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Balance8x1 (last set above 105% of Snatch)Snatch Pull3x2 @ 105%Clean Pull2x2 @ 105%Barbell GHD Hip Extensions3x10 @ YOUR PICKMetcon (No Measure)Accumulate 3 minutes in Side Plank / side

Leg Day

by | Sep 25, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up15 GHD Hip Extensions 10 Toy Soldiers 10 Cossack Squats 15 Banded Air Squats 10 Wipers 10 Scorpions 2 Rounds: 10 Single Arm KB Row 10 Single Arm KB Squats 3 minutes ‘KB on Knee’ Ankle Mobility (1:30...

Commando

by | Sep 24, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10 Scap Pull-ups (w/ 0:02 Hold) 5 Double Push-up Burpees 15 Hollow Rocks 10 Wipers 50 ft. Waiter’s Walk / side (Heavy) 5 Kips 5 Knees-to-elbows 1 Rope Climb (15 ft.)Skill DevelopmentBar Muscle-ups10...

Pick your posion

by | Sep 23, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10/8 Calorie Bike 5 Inchworms 15 GHD Hip Extensions 20 Air Squats 5 PVC Passes 10 Banded Ext. Rotations w/ Press 2 minutes Handstand Progressions TOGETHER: Empty Barbell Warm-up + DrillsWeightliftingPower...