CrossFit – Wed, Nov 2

by | Nov 2, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 Ski (or Row) (1:00 Easy, 1:00 Moderate) – 15 Banded Dislocates – 15 Banded Face Pull – 12 Scapular Pull-Ups – 12 Sumo Squat to Stand w/Thoracic Reach Then, perform 3 Rounds...

CrossFit – Tue, Nov 1

by | Nov 1, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 ECHO Bike (Ramping in Intensity every :30) – 15E Side Lying Hip Abduction/Adduction – 8E-Direction KB Halo – 8E KB Goblet Staggered Stance Good Morning – 6E Single Arm KB...

CrossFit – Mon, Oct 31

by | Oct 31, 2022 | WOD

CrossFit ATR – CrossFitZombies vs Humans (Time) Wear you Halloween costumes! Don’t be scared… come in for this treat Humans get a 2 min head start (zombies will be picked by the coach) -200 m run -20 pushups -6 box jumps @ each 7 bj stations -5 cals...

Week 5 Day 1 (DELOAD)

by | Oct 30, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatch + Hang SnatchE2:00 x 10 1 Snatch + 1 Hang Snatch @ 50-65%Clean + 2 JerksE3:00 x 5 1 Clean + 2 Jerk @ 50-70%Back SquatE3:00 x 7 5 Back Squat @ 60% (focus on speed up!)Metcon (Checkmark)4...

CrossFit – Sat, Oct 29

by | Oct 29, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 Bike – 10 T-Inchworm w/Push-Up – 5E World’s Greatest Stretch – 20 Alternating Toe Touch in Plank – 5E Alternating Cossack Lunge Then perform 2 rounds of the following:...