HSPU Progressions + Mary

by | Sep 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 10 Scap Pull-ups (0:02 Hold @ Top) 10 Banded Low Ext. Rotations / side 5 Kips 10 GHD Hip Extensions 0:30 Hollow Hold 0:30 Handstand Progressions 5 Pull-ups...

Hang Power Snatch + HPSn/BF Burpees/DU

by | Sep 2, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitLabor Day schedule for today: 9:30am and 10:30am class times only.View Public WhiteboardWarm-up1:00 Jump Rope Practice 5 Double Push-up Burpees 15 Banded Face Pulls 10 Banded Low Ext. Rotations / side (w/ 0:02 Hold each...

Helen and Stretching

by | Sep 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-UpBanded Monster Walk + Lateral Steps (50ft) Perfect Lunge w/ Rotation 50ft 10 Cossack Squats 10 Scap Pullups 20 Ext Rotation Low (per side) 10 Minute Foam Roll (Quads, Lats & t-spine) 3...

Week 5

by | Sep 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatchE2M– 10×2 (ending 90%)Clean and JerkE3M– 8×2 (ending 90%)Front SquatHeavy Single + 5×3 @ 85% of HSRDL (5-5-5-5)Romanian Deadlifts70-80-90-100%...