Let’s have fun!

by | Oct 20, 2019 | WOD

CrossFit ATR – Barbell ClubView Public Whiteboard#snatchmeoutsideSnatch (0:03 Hold Bottom) + OHS (0:03 Eccentric and Hold Bottom)20 minutesCleanEMOM x 7 Build up in weight throughout THEN E2MOM x 3 Continue building from therePush Press (Build to a 1RM)15...

Renegade

by | Oct 19, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 400m Run 15 GHD Hip Extensions 20 Lunges / leg 10 Toy Soldiers 10 Push-ups 1 Wall WalkMetconRenegade (AMRAP – Rounds and Reps)14 min AMRAP of: 2-4-6-8-10… DB Lunges (50/35) DB Hang...

20.2

by | Oct 18, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 1 minute Double Unders 5 Double Push-up Inchworms 15 GHD Hip Extensions 10 Scap Pull-ups (w/ 0:02 Pause) 15 Air Squats 15 V-Ups 1 minute Handstand ProgressionsMetcon (No Measure)2 Rounds, each movement...

More complex work

by | Oct 17, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardPreface:More pull theory and drills before we get to our complexes. Let’s continue learning and get sharp!#DirectCrotchShotPlexSnatch + Below Knee Snatch + Above Knee Snatch15 minutes#whatajerkClean + Power...

Fight Gone Bad

by | Oct 17, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50ft Perfect Lunge w/ Rotation 50/50ft Banded Lateral Steps 10 Cossack Squats 10 GHD Hip Ext (3 sec hold @ ext) 10 Wipers 3 Sided Plank (:45 per side) 20 Cobras (2.5lbs)Fight Gone Bad (3 Rounds for reps)Three...