Power Clean “Annie”

by | Oct 19, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 30/24 Calories 10 GHD Sit-ups 10 GHD Hip Extensions :30 PVC Front Rack Mobility (per side) (12 Minute CAP)WeightliftingPower Clean (2 Power Cleans Every 1:20 x 9)MetconPower Clean Annie (Time)50...

Full body

by | Oct 18, 2021 | WOD

CrossFit ATR – Megan TrezzaView Public WhiteboardWarm-up3 Rounds: 200m Run 10 Log Rolls 10 D-ball Slams (40/30lbs) 10 Alternating Dumbbell Snatches (moderately heavy)...

Rope Climbs and HSPU Hero WOD

by | Oct 18, 2021 | WOD

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-upShoulder/Pull-up Warmup (No Measure)(9 Minute CAP) 1 Round: 10/8 Calorie Bike (Upper body only) 5 Scap Pull-ups 10 Cuban Presses (5/2.5lbs) 10/10 Single Arm DB Strict Press 5 PVC Passes 5 Big Kips 10 Strict...

Push Presses and other fun activities

by | Oct 18, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 200 Meter Run 25 Band Pull Aparts :15 Hanging L-Hold 5 PVC Passes Then, 10 Empty Bar Strict Presses 10 Empty Bar Push PressesStrengthPush Press (Details below)6 Rounds, Every 1:30 complete: 4 Push...

Week 4 Day 1

by | Oct 17, 2021 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch6x1 @ 89% (every 2 min)Back SquatHS + 5-4-3-2-1 @ 82% of HS (1 min rests)Snatch Pull4x3 @ 90-95%DB Rows10/9/8/7/6/5/4/3/2/1