What will 20.4 be?

by | Oct 31, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: 50 ft Banded Lateral Steps 30 Banded Glute Bridges 15 GHD Hip Extensions 2 Rounds: 30 Hollow Rocks :30 Side Planks 15 Palloff Presses (per side) 1 Round: 50 ft Banded Lateral Steps 30 Banded Glute...

Halloween WOD

by | Oct 30, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 1 minute Front Plank 0:30 Side Plank / side 5 Double Push-up Burpees 15 GHD Hip Extensions 10 Wall Balls (light) 10 Banded Ext. Rotations w/ Press 10 Wipers 10 ScorpionsMetconHalloween 2016 –...

Power Clean + Partner Sled WOD

by | Oct 29, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 5 Inchworms 10 Banded Low Ext. Rotations w/ Pause (per arm) 10 GHD Hip Extensions 15 RKBS 1 min Front Plank 10 Wipers 10 Scorpions TOGETHER: Empty Barbell Warm-up + DrillsWeightliftingPower Clean (1...

Strength Season Week 2

by | Oct 28, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up20 Banded Air Squats 50ft Lunge 20 Push-ups w/ Rotation 15 GHD Hip Extensions 20 Banded Ext Rot. Low 1:00 Assault BikeStrengthBack Squat (5 x 5 @ 90% of 5RM)5RM as established last week. 20 minutesBench...