Shook Ones

by | Feb 29, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 1 min Jump Rope 10 Cuban Presses 10 GHD Sit-ups 1 min Handstand ProgressionsMetconShook Ones (Time)100 Double Unders 80 Calorie Row 60 DB Push Jerks (40/30) 40 Burpees over Rower 20 Handstand...

Extra Guac

by | Feb 28, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 min Foam Roll T-Spine 2 Rounds of: 2- 50m Shuttle Run 10 Cuban Presses (2 1/2 lbs) 10 GHD Hip Extensions (hold at top) 15 Banded Goblet Squats (medium) Empty Barbell Warm-up + Drills –front rack...

Heavy Benchmarks + Basics

by | Feb 27, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch BalanceBuild to 1RM If Snatch Balance is 110-115% of your Snatch, perfect. If it is less, you need to work on this more. If it is more than this, your pull work is the priority.Mid-Thigh SnatchBuild to...

Get Some

by | Feb 27, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up800m Run 10 Perfect Lunges w/ Rotation 2 Rounds: 10 Banded woodchoppers /side 50 ft Lunge 10 Single Arm KB Thrusters/sideStrengthArnold Press (8-8-8 then 2 x 8 )Superset with 7/7 Banded Woodchoppers (small...

Strongman

by | Feb 26, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 1 min Assault Bike 15 RKBS (moderate) 20 Banded Face Pulls 1 min Front PlankStrengthAtlas Stone to Box (Build to Heaviest)15 minutesMetconMetcon (Time)30/24 Calorie Bike 600m Farmer’s Carry...