Week 1 Day 1

by | Oct 2, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:30 x 5 3 Snatch @ 65-70%Clean + Front Squat +JerkE3:00 x 5 1 Clean + 1 Front Squat + 2 Jerks @ 65-70%Back SquatE2:00 x 5 8 Back Squats @ 70%Metcon (Checkmark)3 Rounds of: 8 GHRs 10 KB...

10/1

by | Oct 1, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 2:00 Row/400M Run – 8E Inverted Toe Touch – 6 Inchworm w/Push-Up – 4E 3-Way Lunge (Forward, Lateral, Reverse – 6E Side Plank Transitions – 8E Single Leg Swing...

9/28

by | Sep 30, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 2:00 Bike (4X :20 Easy, :10 Fast) – 15 Scapular Pull-Ups – 20′ Alternating Quad Stretch – 20′ Hamstring Scoops – 20′ Hip Gate – 20′ A-March...

9/29

by | Sep 29, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 2:00 Machine of Choice – 10E Bird Dog w/:01 Pause at Extension – 10E Staggered Stance Single Arm KB RDL – 10E KB Goblet Split Squat – 20’E Single Arm OH + Front...

CrossFit – Wed, Sep 28

by | Sep 28, 2022 | WOD

CrossFit ATR – CrossFitWarm-up5 Push-ups 10 light/mod Bent Over Row 20 Russian Twists (15/10lbs) 10 Scorpions 20 Russian twists (15/10lbs) 10 Mod. Bent Over Row 5 Push-upsFloor Press (DB 5×5)2-3 sets to build to a heavy 5 rep, then 5x5Metcon (AMRAP –...