Alternating EMOM

by | Oct 12, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 5 Double Push-up Inchworms 15 Palloff Press / side 15 GHD Hip Extensions 15 Air Squats THEN 2 minutes Handstand Progressions TOGETHER: Emtpy Barbell Warm-up and DrillsMetconMetcon (AMRAP –...

The Start of the CrossFit Open (20.1)

by | Oct 11, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 50 ft. Banded Lateral Steps / side 5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 15 Air Squats 5 PVC Passes 10 PVC Overhead Squats TOGETHER: Empty Barbell Warm-up +...

Offseason Work

by | Oct 10, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSkill DevelopmentWe will warm-up and drill the snatch and clean pulls, step by step. Now is a great time to re-tool your lifts. We’ll be doing this up until about the end of the year before we start gearing...

Core and Cardio

by | Oct 10, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardCore Challenge (Time)4 Rounds: 20 Hollow Rocks 10 Side Tuck-ups (Per side) 10 Wipers 20 Second Hollow HoldMetcon (Time)5 Miles For Time Split the workload between running, biking, rowing or the ski erg as you see fit....

Back Squat + DB Squats/Pull-ups

by | Oct 9, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50 ft. Walking Lunge 50 ft. Banded Lateral Steps / side 5 Inchworms 10 Scap Pull-ups 15 GHD Hip Extensions 0:30 Hanging Hollow Hold 10 Simultaneous DB Rows w/ Pause (moderate) 15 DB Squats (light, DB per side)...