Team Leonidas

by | Mar 8, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Double Push-up Burpees 10 Simultaneous DB Rows 15 Banded SquatsMetconTeam Leonidas (Time)Between 2 people (1 works, 1 rests), accumulate the following totals in whatever rounds/reps schemes...

Frantasy Land

by | Mar 7, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 12/10 Calorie Bike 10 Cuban Presses 10 DB Rows/ side 10 DB Thrusters (light) (10 Minutes Front Rack Mobility & in depth review of Thrusters)MetconFrantasy Land (Time)21-15-9 reps of: Thrusters...

Deadlifts + BBJO/DB Snatch/Bike

by | Mar 6, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 10 GHD Hip Extensions 10 GHD Sit-ups 10 DB Cuban Presses Then: 10 Pace Perfect Lunge w/ Rotation Sumo Deadlift demo and practice- feet/hip/knee/hand positioningStrengthSumo Deadlift (Build to a...

Week 1

by | Mar 5, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardTall Clean (from toes)1×2 @ 30% 1×2 @ 40%Hang Clean1x2 @ 60% 1×2 @ 70% 3×2 @ 80%Split Jerk1x2 @ 60% 1×2 @ 70% 2×2 @ 80%Back Squat1x2 @ 60% 1×2...

Today we carry everything

by | Mar 5, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 0:30 Deadhang 20 GHD Russian Twists 20 GHD Hip Extensions 0:30 Side Plank / sideStrengthMetcon (No Measure)Switch between carries as you see fit/ what is available. You MUST use each implement at...