kerrie

by | Jan 5, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: Row 500m Run 400m :30 Side PlanksMetconKerrie (Time)Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesTo learn more about...

Front Squats and Back Squats

by | Jan 4, 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...

Pull Progression

by | Jan 3, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up800m Run Then, warm-up your pullups for the accessory work.Accessory WorkPull-ups ((Read Details below))Every 2 Minutes x 5 Rounds, complete an unbroken set of 12 pull-ups. Make sure to set a banded progression...

Pulls + Hangs

by | Jan 2, 2022 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull + Hang Snatch2x3+3 @ 50% 1×3+2 @ 60% 1×2+2 @ 70% 4 WAVES OF: 1×1+1 @ 75% 1×1+1 @ 80%Clean Pull + Hang Clean2x3+3 @ 50% 1×3+2 @ 60% 1×2+2 @...

the CrossFit total

by | Jan 2, 2022 | WOD

CrossFit ATR – CrossFitDETAILS: This is going to be a really fun and motivating class together!! The total time for this WOD will take closer to 90 minutes to complete for all three strength pieces.View Public WhiteboardWarm-upMetcon (No Measure)(8 Minute Cap)...