DB Rows + KB Werk

by | Mar 4, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 10 Playboys / arm 10 Scap Pull-ups 15 Banded Face Pulls THEN 0:30 GHD Supine Hold 0:30 GHD Prone Hold An in-depth breakdown of the Kettlebell Swing + Clean & JerkStrengthPower Clean (1 every...

Tanktop Tuesday

by | Mar 3, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up0.5 mile Assault Bike 10 Pace Perfect Lunge w/ Rotation 10 Pushups w/ Rotation to Side Plank 2 Rounds of: 10 Cuban Presses (5-15lbs) 5 Bottoms up KB Presses from Kneeling / side 15 Ring Rows 15 Banded Glute...

Tom SOMETIMES checks the titles

by | Mar 2, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up(Early) 2 min Foam Roll T-Spine Run 400m 50ft Perfect Lunge w/ Rotation 20 Banded Squats 10 Hi 5 Squats 2 Rounds of: 10 Lateral Squats (light/med) :30 Ankle Mobility / sideStrengthBack Squat (3×5 @...

Week 1

by | Mar 1, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (E2M)1×2 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×1 @ 85%Power Clean (E3M)1×2 @ 50% 1×2 @ 60% 1×2 @ 65% 2×2 @ 70%Back Squat1x3 @...

Long EMOM

by | Mar 1, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 200m Run 15 V-Ups 15 Cobras 15 GHD Hip Extensions Empty Barbell Warm-up + DrillsMetconMetcon (AMRAP – Rounds)EMOM x 30 Minute 1: 5 Hang Power Cleans Minute 2: 10 Bar Facing Burpees Minute 3:...