Bench + Row/GHD Sit-ups/Hang Power Cleans

by | Feb 21, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up12/10 Calorie Assault Bike 5 Double Push-up Inchworms 15 Cobras (5s/2.5s) Empty Barbell Warm-up + Drills for Hang Power Clean Understanding the Set-up for Bench PressStrengthBench Press (Build to a Heavy...

Back to Basics

by | Feb 20, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardHigh-Hang Snatch (Vertical Torso)15 minutes to build to a Heavy Double The purpose here is to learn to finish with the legs more in your pulls. Less “hips” and more LEGS!Overhead SquatBuild to a Heavy...

Bench + Run/Wall Ball/BJO

by | Feb 20, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50 ft Banded Lateral steps / side 2 Rounds of: 10 DB Cuban Presses 10 MB Russian Twists / side 10 Cossack Squats Lateral Lunge Progressions together: 10 Alternating Bodyweight Lateral Squats (Think cossack...

Double Dip

by | Feb 19, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up(8 Minute Cap) 2 Rounds: 10 Push-ups w/ Rotation 15 Cobras (2.5lbs) 10 Scap Pull-ups 10 Cuban Presses (2.5lbs)MetconMetcon (Calories)10 Intervals of: 15 Seconds of Assault Bike Calories 45 Seconds RestTracking...

Deadlifts + Carry, Sled Push, GHR

by | Feb 18, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 200m Run 10 PVC GHD Hip Extensions 1 minute Front PlankStrengthDeadlift (Triples @ 80%)10 Minutes to build to 80% then 4 set of 3 Reps every 2:00 These are all touch and go repsMetconMetcon...