Rowing + Box Jumps + Power Cleans + Air Squats

by | Nov 14, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50 ft. Banded Monster Walk 50 ft. Banded Backwards Monster Walk 50 ft. Banded Lateral Steps / side 15 GHD Hip Extensions 50 ft. Toy Soldiers 50 ft. Walking Toe Touches 1-minute Couch Stretch / side 1-minute...

Strength Week 4 – “Recovery Day”

by | Nov 13, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up8 min TIMECAP: 1 minute Wall Sit 10 High Five Squats 15 GHD Hip Extensions 10 Banded Ext. Rotations w/ Press 20 Air Squats Empty Barbell: 5 Good Mornings 10 Front Squats 10 Shoulder PressStrengthBack Squat...

Gwen

by | Nov 12, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up15 Banded Ext. Rotations w/ Press 0:30 Hanging Hollow Hold 25 Banded Face Pulls 15 GHD Hip Extensions 2 minutes Handstand Progressions 10 Wipers 10 ScorpionsWeightliftingClean and Jerk (3 every 1:30 x 7...

Veterans Day {Strength Season Week 4}

by | Nov 11, 2019 | WOD

CrossFit ATR – CrossFitNormal schedule today.View Public WhiteboardWarm-up6 minutes timecap: 5 Double Push-up Inchworms 15 Air Squats 10 High Five Squats 15 GHD Hip Extensions REMAINDER OF TIME: ‘KB on Knee’ Ankle MobilityStrengthBack Squat (5 x 5 @...

Who’s down for Double Barrel in February?

by | Nov 10, 2019 | WOD

CrossFit ATR – Barbell ClubView Public Whiteboard#YallCardioersCanFrickTheHeckOff (Build to a Heavy Single)Pause Snatch (1-inch from floor) + 0:02 Eccentric Load, 0:01 Pause, Hang Snatch15 minutesB/N Sotts Press (Build to a Heavy Single)behind the neck!10...