Deload – Week 6

by | Nov 25, 2019 | WOD

CrossFit ATR – CrossFitHoliday Schedule: Wednesday Normal Schedule Thursday: 9:00-11:00 OPEN GYM Friday: 9:30 & 10:30amView Public WhiteboardWarm-up8 min TIMECAP: 1 minute Wall Sit 10 High Five Squats 15 GHD Hip Extensions 10 Banded Ext. Rotations w/ Press...

Full Lifts

by | Nov 24, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (1 E2MOM x 10)Increasing weight throughoutClean and Jerk (1 E3MOM x 8)Increasing weight throughoutFront Squat (Build to a Heavy Single)15 minutes

Scale up Sunday

by | Nov 24, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up25 ft. Walking Lunge 25 ft. Duck Walk 5 Double Push-up Inchworms 15 GHD Hip Extensions 20 Banded Face Pulls 5 PVC Passes 10 PVC Overhead Squats TOGETHER: Empty Barbell Warm-up + DrillsStrengthOverhead SquatEMOM...

Metroid

by | Nov 23, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10/8 Calorie Bike 5 Inchworms 15 GHD Hip Extensions 20 Banded Face Pulls 10 Wipers 10 Scorpions 2 Rounds of: 1 min Jump Rope Practice 1 min Handstand Progressions TOGETHER: Empty Barbell Warm-up +...

Week 5 – Intensity Day

by | Nov 22, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 Triple Push-up Inchworms 10 GHD Hip Extensions 15 Air Squats 20 Banded Face Pulls 2 minutes ‘KB on Knee’ Ankle Mob 10 High Five SquatsStrengthBack Squat (Build to Heavy Single)18 minutesBack Squat...