Dumbbell Day

by | Sep 22, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up50 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 Roll (1:00...

Week 8

by | Sep 22, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatchE2M– 10×1 (ending 92+%)Clean and JerkE3M– 8×1 (ending 92+%)Front SquatHeavy Single + 5×3 @ 85% of HSRDL (5-5-5-5)Romanian Deadlifts75-85-95-100+% of CleanGlute-Ham...

Partner WOD

by | Sep 21, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 10 Scap Pull-ups 5 Double Push-up Burpee Broad Jumps 10 Knees-to-Elbows 2 Rounds of: 15 Banded Face Pulls 1-minute Handstand Progressions 1 Round of: 1 Rope Climb (or 5 Rope K2E) 200m...

Death Wish III

by | Sep 20, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 20 RKBS (moderate-heavy) 0:15 GHD Prone Hold 0:30 Hollow Hold 10 Palloff Press / side 15 DB Thrusters (light) TOGETHER: Empty...

Chipper

by | Sep 19, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up2 Rounds: 50 ft Banded Lateral Steps 6 Pace Perfect Lunge w/ Rotation 10 GHD Hip Ext w/ 5 second hold at top 10 Scap Pullups 20 Cobras (2.5 Lbs) 10 Cuban Presses (light) 1:00 Couch Stretch (per side) Skill...