Week 3 Day 1

by | Oct 10, 2021 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch7x1 @ 84% (every 2 min)Back SquatHD + back off sets 4, 6, 8, 10Snatch Pull5x3 @ 85-90%DB Rows10/9/8/7/6/5/4/3/2/1

Sunday Funday

by | Oct 10, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardPertinent Information:Metcon (No Measure)Our Sundays will consist of a few options for you to choose from: 1) Barbell Club (9:30am-11:30am) 2) Open Gym (9:30-11:30am) If you missed a workout this week take advantage...

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by | Oct 9, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 25/20 Calories (your choice) 5 PVC Passes 20 Walking Lunges with PVC overhead 5 Big Kips 5 Pull-upsMetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge...

Bench and core

by | Oct 8, 2021 | WOD

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-upCore Challenge (Time)4 Rounds: 20 Hollow Rocks 10 Side Tuck-ups (Per side) 10 Wipers 20 Second Hollow HoldStrengthBench Press (15 Minutes to a heavy Triple)MetconMetcon (Time)3 Rounds: Run 400 Meters 50...

Back Squat

by | Oct 8, 2021 | WOD

CrossFit ATR – Megan TrezzaView Public WhiteboardWarm-up2 Rounds: 20 Banded Lateral Steps 10 Banded Squats 15 Banded Glute Bridges (pause @ Top) :30 Side Planks 10 Cossack Squats 1 Round: 1:00 Couch Stretch (per side)StrengthBack Squat (Details below)15 Minutes:...