Week 9 Day 3

by | Dec 1, 2022 | WOD

Announcements CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 X 6-8 Build to Opener (85-93%)Clean and JerkE3:00 x 5-8 Build to Opener (88-92%)

Kids CrossFit (8:30am-9:15) – Wed, Nov 30

by | Nov 30, 2022 | WOD

Announcements CrossFit ATR – Kids CrossFit (8:30am-9:15)View Public WhiteboardWarm-up”Roxanne” Up Down. Play the song and every time they say “Roxanne” have kids complete 1 Up DownSkillSomersault . This skill is done in preparation for...

11/27/2022

by | Nov 27, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (No Measure)Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintWorkout One (Distance) “BikeErg Lactate Threshold” 2 Rounds 3x (2 Min at RPE7, 3 Min at RPE7.5) *Rest 5 Min...

Week 9 Day 1

by | Nov 27, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 x 10 Build to 1RM SnatchClean and JerkE3:00 x 8 Build to 1RM Clean + Jerk

11/26/2022

by | Nov 26, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec Bike 5 Front Squats (Empty Bar – Build Across) 5 Up downs 6 Lateral Bar Hops 2. Workout Prep 3...