Week 7

by | Sep 19, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardHigh Hang Snatch High Pull + Below Knee Snatch1x2+1 @ 75% 1×2+1 @ 80% 2×1+1 @ 85+%Back SquatHeavy Single + 3×3 @ 85% of HSJerks Dips5x3 @ 105% of Jerk Aim for bar to clear eye...

Widen Up Wednesday

by | Sep 18, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 5 Double Push-up Inchworms 10 Banded Low Ext. Rotations / side (with 0:02 pause each rep) 10 Scap Pull-ups 15 Push-ups 10 Wipers 20 Glute BridgesStrengthWeighted Pull-ups (3-3-3-3-3)All with pronated...

Lunge, BF Burpees Bike, DU

by | Sep 17, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50 ft. Banded Lateral Steps / side 40 Banded Glute Bridges 30 Step Back Lunges 20 RKBS (moderate) 10 Toy Soldiers 5 Double Push-up BurpeesStrengthFront Rack Lunge (2 (1/leg) EMOM x 10)Must step back for all...

Look familiar?

by | Sep 16, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 minute AMRAP of: 5 Scap Pull-ups (0:03 hold at top of each) 5 Double Push-up Inchworms 15 Air Squats 20 GHD Hip Extensions THEN TOGETHER: Empty Barbell warm-up and drillsMetconMetcon (AMRAP – Reps)5...

Partner Push

by | Sep 15, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up15 Minute Foam Roll Mobility SessionFatal 40 (Time)For Time: 40 Wall Balls (20/14) 40 Hang Cleans (95/65lbs) 40 Pull-ups 40 Deadlifts (95/65lbs) 40 Push-ups 40 Box Jumps (24/20) 40 American KBS (53/35lbs) 40...