9/11 Memorial WOD

by | Sep 11, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 200m Run 5 Hanging Knee Raises 5 Push-ups 10 Air Squats 10 Alternating Dumbbell Clean and Jerks Then, Empty barbell coach guided warm-up.Metcon9/11 Tribute (Time)For Time: 2001 meter Run 11 Box Jumps...

Heavy Deads and metcon

by | Sep 10, 2021 | WOD

CrossFit ATR – Megan TrezzaView Public WhiteboardWarm-up2 Rounds: 20 Banded Lateral Steps 15 Banded Glute Bridges 10 Alternating Toe Touches 10 Cossack Squats 5 Empty Barbell Good Mornings 10 Empty Bar Alt. Step Back Lunges 3 Sided Plank (:20 per...

**Heavy 5 Week**

by | Sep 10, 2021 | WOD

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-upDeadlift Warmup (No Measure)2 Rounds: 20 Banded Lateral Steps 15 Banded Glute Bridges 10 Alternating Toe Touches 10 Cossack Squats 5 Empty Barbell Good Mornings 10 Empty Bar Alt. Step Back Lunges 8 Minute...

Shoulder Press Testing

by | Sep 10, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upShoulder Warmup #2 (No Measure)2 Rounds: 5 Burpees 10 Band Pull Aparts (Palms Down) 10 Cuban Presses 5 PVC Passes 10/10 External Rotation (Low) 5 DB Strict Press (Per Side) 8 Minute Cap. then gathering at the...

**Heavy 5 Week**

by | Sep 9, 2021 | WOD

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-upBarbell Warm-up (No Measure)(10 Minute CAP) 2 Rounds: 20 Banded Lateral Steps (bands on ankles) 10 Banded Squats (bands on knees) 10 Banded Glute Bridges w/ pause at top (bands on knees) 10 Cossack Squats...