Do you like the long ones?

by | Sep 7, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 5 Double Push-up Inchworms 15 GHD Hip Extensions 20 Banded Face Pulls 3 Rounds of: 10 Wipers 10 Scorpions 2 Rounds of: 15 V-Ups 5 Kips 1 Round of: 1- minute of Handstand ProgressionsMetconMetcon...

Double Strength + 10 min AMRAP

by | Sep 6, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 minutes to complete: 20 Banded (below knee) Squats 15 GHD Hip Extensions 10 Banded Ext. Rotations w/ Press THEN TOGETHER: Empty barbell warm-up + drillsStrengthShoulder Press7 minutes to build to a heavy...

Bench and Mobility

by | Sep 5, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upBanded Lateral Steps 10 Wipers 10 Palloff Presses (5 per side) 3 sided plank (:30 per side) 10 Pushups w/ Rotations 2 Rounds: 10 DB Rows 10 Ext Rot LowDB Bench Press (8-8-8-8-8)(12 Minutes) superset: 30 Second...

Week 5

by | Sep 5, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardMuscle Snatch3x2 @ 60%High Hang Snatch High Pull + Below Knee Snatch2x2+1 @ 75% 1×2+1 @ 80% 2×1+1 @ 85+%Back SquatHeavy Single + 3×5 @ 80% of HSJerks Dips5x3 @ 100% of Jerk...

30 minute EMOM

by | Sep 4, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upEMOM Warm-up (1) Heavy D-Ball Hold (2) 100m Run (3) Inchworms (4) GHD Hip Extensions (5) Banded Face Pulls (6) Handstand Progressions (7) PVC Front Rack Stretch Left (8) PVC Front Rack Stretch Right (9) 20 RKBS...