Pulls + Fulls

by | Dec 22, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull + Snatch (Build to ~85%)16 minutesClean Pull + Clean + Jerk (Build to ~85%)20 minutesAnderson Front Squats (Build to a Heavy Single)15 minutesMobilitySome ROMwod love or guided work

Another Classic Benchmark

by | Dec 22, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 min Front Plank 5 Double Push-up Inchworms 10 Palloff Presses / side 15 GHD Hip Extensions 15 GHD Sit-ups 10 Burpees to 6-inch target 1 min Double Unders 10 KB Single-leg RDL / sideStrengthRDL (4×5 @...

Revisiting an Old Benchmark

by | Dec 21, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up400m Run 10 Scap Pull-ups 10 Inchworms 20 Banded Face Pulls 50 ft. Banded Monster Walk 50 ft. Banded Reverse Monster Walk 5 Big Kips 10 Sit-ups 10 Banded Low Ext. Rotations / side 5 Pull-ups 5 Push-ups 10 Air...

Week 9 – 1RM Day

by | Dec 20, 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 a 1RM)25 minutes If a new 1RM is...

Kitchen Sink

by | Dec 19, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up12/10 Calorie Bike 5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 10 Toes-through-Rings 50 ft. KB Waiter’s Walk / sideMetconMetcon (AMRAP – Rounds)30 min EMOM of:...