Thursday

by | Aug 18, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 1 Round (0:00-8:00) – 2:00 Machine of Choice – 12E Bird Dog w/:01 ISO at Extension – 10E Staggered Stance Single Arm KB RDL (Light) – 8E Tempo KB Goblet Split Squat (Same KB) –...

Week 7 Day 3

by | Aug 18, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 x X Build to a Heavy Double Snatch2 Cleans + 1 JerkE3:00 x X Build to a Heavy 2+1 Clean + JerkBack SquatE3:00 x X Build to a 1RM Back SquatReverse Hypers3x12 Reverse HypersGHD Sit-ups3x15-20 GHD...

Wednesday

by | Aug 17, 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) – 2:00...

Tuesday

by | Aug 16, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: T-Spine/Lat/Hamstring/Calf – Side Lying Thoracic Windmill: 2 X 8E – Single Leg Stand: 2 X :30E (Eyes closed if possible)READY1b.) 1 Round (0:00-12:00)...

Monday

by | Aug 15, 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) – 2:00...