Kitchen Sink

by | Mar 19, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) 1 Round (0:00-8:00) – 1:00 Bike (Build intensity every :20) – 15 Cuban Press w/Change Plates – 20 Bent Over Reverse Fly w/Change Plates – 8E Single Arm KB Press – 8 KB Goblet...

Oatmeal Raisin

by | Mar 18, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1.) 1 Round (0:00-8:00) – 200M Run – 15 Scapular Pull-Ups – 8E Half Kneeling Banded Lat Pulldown – 8 Sumo Squat w/Thoracic Reach + Stand – 4E Single Arm KB Thruster (Light) * Allow...

Week 9 Day 3

by | Mar 17, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardFront SquatBuild to a Heavy Single 1×3 @ 85% of HSClean Pull (w/ pause at extension)2×2 @ 100%Clean Shrugs4x20 @ 105% of CleanGlute-Ham Raises7 EMOM x 8

Ginger Snap

by | Mar 16, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1.) 1 Round (0:00-8:00) – 1:00 Bike (EASY) – 12E Deadbug – 6E Hanging Single Leg (Knee) Raise – 6E Lateral Lunge – 6 KB Goblet Squats w/:03 Eccentric + :03 Hold in Bottom –...

Snickerdoodle

by | Mar 15, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) 1 Round (0:00-8:00) – 1:00 Row (EASY) – 15E Bird Dog – 15 Banded Face Pull – 5 T-Inchworm w/Push-Up – 15 Banded Face Pull – 15E Bird Dog – 1:00 Row (Building speed...