Complexes

by | Nov 4, 2021 | WOD

CrossFit ATR – Barbell ClubView Public Whiteboard#DirectCrotchShotPlexSnatch + Below Knee Snatch + Above Knee Snatch20 minutes to build up to a heavy#whatajerkClean + Power Jerk + Pause Split Jerk + Split Jerk20 minutes to up to a heavyBulgarian Split...

Back Squats @ Bodyweight

by | Nov 4, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds: 20 Banded Squats 10 Cossack Squats 10 PVC OHS 3 Sided Plank (:20 per side) Then, 1:00 Couch Stretch per sideStrengthBack Squat (5 Sets of 10 Reps (increasing))Every 3:00 complete 10...

The Collective

by | Nov 3, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)5 Minute AMRAP: :10 Hanging L-Hold 4 PVC Passes 10 PVC OHS 4 Perfect Lunges with Rotations Then, empty bar coach guided warm-upWeightlifting20 Minutes to Build to a Max: A) Clean and Jerk B)...

Core Cardio Mobility

by | Nov 2, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Ro: Metcon (No Measure)3 Rounds: 30 Banded Lateral Steps 70′ Waiters Walk (per side)(increasing) :15 Hanging L-Hold 15 GHD Sit-upsCore DevelopmentMetcon (Time)5 Rounds For Time: 20 Two-Count Bicycle...

15 Rounds for time!

by | Nov 1, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)8 Minute AMRAP: 10 Dumbbell Rows (Per Side)(build in load) 5 Push-ups 10 Air Squats 5 PVC PassesEvery Minute On The MinuteDeadlift ((Details Below))10 Minutes to Build in triples to 70%...