Bench

by | Jan 17, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 20/15 Calories 10 Push-ups 20 Walking Lunges 5 PVC PassesStrengthBench Press (15 Minute to a heavy triple)MetconMetcon (Time)For TIme, 30-20-10 Reps of: DB ManMakers (30/20’s x2) RX+ (40/25lbs)...

Week 1 Day 1

by | Jan 16, 2022 | WOD

CrossFit ATR – Weightlifting ClassThe start of the next weightlifting program!View Public WhiteboardOverhead SquatBuild to a 1RMHigh Hang Snatch Pull + High Hang Muscle Snatch2x3+2 @ 40% 2×3+2 @ 45% 2×3+1 @ 50%Snatch2x3 @ 50% 2×3 @...

Extra Swolemate WOD (Recovery)

by | Jan 16, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardMetcon (No Measure)2 mile (outside) run/jog/fast walk 100 air squats *partition run and squats however you wishPertinent Information:Metcon (No Measure)Our Sundays will consist of a few options for you to choose from:...

Chipper Time

by | Jan 15, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up100m Run 20 Air Squats 100m Run 10 Pushups 100m Run 20 Situps 100m Run 20 Walking Lunges 100m RunMetcon (Time)For Time: 20 Wall Balls (20/14) 40 Box Jumps (24/20) 20 Wall Balls 40 1-Arm DB Hang to Overhead...

Deads in a hero

by | Jan 14, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upGlute Prep (No Measure)2 Rounds: (8 Minute cap then begin Couch Stretch) 20 Banded Lateral Steps 10 Banded Squats 15 Banded Glute Bridges (pause @ Top) :20 Side Planks 4 Cossack Squats 1 Round: 1:00 Couch...