Tuesday

by | Jul 5, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – LAX Ball: Trap/Pec/Rhomboids (Scap) – Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled) – Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02...

Monday

by | Jul 4, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: Quads/Adductors/Glutes/Hamstrings – Adductor Rocks: 10E (Slow) – Single Leg Extended Glute Bridge: 2 X 10EREADY1b.) 1 Round (0:00-12:00) – 300M Run...

Sunday

by | Jul 3, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 2 Rounds (0:00-12:00) – 1:00 Machine of Choice (Bike/Ski/Row) – 50’ Banded Lateral Monster Walk – 12E 3-Direction Calf Raise – 8E Super Lunge Rotations (2nd Round: Lateral Lunge) *...

Oly Total

by | Jul 3, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2M – Build to 1RMClean and JerkE3M – Build to 1RMOlympic Lifting Total (Total Weight)Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch (1 Rep Max) Clean and Jerk (1 Rep Max)For...

PRIDE Partner Splash

by | Jul 2, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY- 2:00 Machine of Choice or 400 meter jog – 8E Prone IYTW (https://www.youtube.com/watch?v=Smt7gkEVCus) – 8E 90/90 Shin Box Rotations w/Hip Lift (https://www.youtube.com/watch?v=JzVL5SqU7VI) –...