Shaolin

by | Jan 23, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Double Push-up Burpee Tuck Jumps 10 PVC GHD Hip Extensions (HOLD last rep 0:05) 5 PVC Passes from OHSMobilityMetcon (No Measure)2 min Lacrosse Ball Smash on Traps / side 2 min Foam Roll T-Spine...

Week 4 – DELOAD

by | Jan 23, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull2x4 @ 85%Paused Front Squat2-4-6 (0:02 pause)Ab Wheel Rollouts4x12DB Sidebends4x10 / side @ YOUR PICK

DB Carry

by | Jan 22, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-UpDrilling of the TGU togetherStrengthTurkish Get Up (Dumbbells today)Build to Heaviest 1-rep per side (logged as set of 2) 15 minutesMetconMetcon (Time)4 Rounds of: 100m Single Arm Farmers Carry 15 GHD Sit-ups...

50ft Walking Lunge

by | Jan 21, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds: 50ft Banded Lateral Steps /side 5/5 Reverse Lunge to kneeling press (light KB or db) 8 Toes 2 Rings / K2E Barbell / DB Lunge Review (lanes, lunge expectations)Strength20 Minutes to build to your...

Bench

by | Jan 20, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10 Playboys /side (light) 3 Rounds: 5 Inchworms w/ 3 Pushups 20 Band Pull Aparts 0:30 Hanging L-Hold 10 Playboys /side (medium)StrengthBench Press (5 x 5 @ 80%)20 Minutes Build in 5 reps to 80% then...