Another Long One

by | Dec 27, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up8 minutes to complete: 5 Inchworms 6 Cossack Squats 7 GHD Hip Extensions 8 Toy Soldiers 9 RKBS 10 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 10 Single-leg KB RDL / side TOGETHER: Practice the Churro KB...

12 Days of Christmas

by | Dec 26, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50 ft. Walking Lunges 50 ft. Bear Crawl 10 Banded Low Ext. Rotations / side 10 GHD Hip Extensions 20 Banded Face Pulls 0:20 GHD Prone Hold 0:20 GHD Supine Hold 1 min Double Unders 10 Box Jumps 10...

Christmas Eve or Tanktop Tuesday?

by | Dec 24, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 1 min Side Plank / side 0:20 GHD Prone Hold 0:20 GHD Supine Hold 20 Banded Face Pulls 10 Banded Hips to Shoulders to Overhead 50 ft. Waiter’s Walk / side 1 min Handstand...

Front Squat + Bike/Pull-up/Front Squat

by | Dec 23, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 Inchworms 10 Air Squats 10 Duck Walk Steps 15 GHD Hip Extensions 20 Banded Face Pulls 20 Banded Pull Aparts 10 Banded (bands on post) Front Squats 10 High Five Squats 2 min ‘KB on knee’ Ankle...