OHS + Coleman

by | Oct 4, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 5 Double Push-up Burpees 10 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 1 Round of: 5 PVC Passes 15 PVC Overhead Squats 1 minute ‘KB on Knee’ Ankle Mobility / side TOGETHER:...

Not a typical Thursday

by | Oct 3, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up400m Run Perfect Lunge w/ Rotation 50ft 10 Cossack Squats 10 GHD Hip Ext (2 second hold @ top) 3 Sided Plank (1:00 per side) Foam Roll:(1:00 per) Quads, T-Spine & Lats 2 Rounds: (increase in weight) 5 DB...

Weighted Pull-ups + Run/T2B/Sled Push

by | Oct 2, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10 Scap Pull-ups (0:02 Pause at Top) 15 GHD Hip Extensions 10 Toy Soldiers 15 V-Ups 15 Banded Face Pulls 5 Kips 10 Kneeling Palloff Presses / side 10 Wipers 1-minute Handstand Progressions 40m Sled...