CrossFit – Mon, Oct 24

by | Oct 24, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 Machine of Choice – 5E World’s Greatest Stretch – 8 Push-Up w/Alternating Toe Touch – 12E Deadbug Then, perform 2 rounds of the following: – 5E Front Rack Elbow Rotations...

Week 4 Day 1

by | Oct 23, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:30 x 5 2 Snatch @ 80-85%Clean and JerkE3:00 x 5 1 Clean and Jerk @ 80-85%Back SquatE2:00 x 8 3 Back Squats @ 80%Metcon (Checkmark)4 Rounds of: 10 GHRs 10 KB RDL 1 minute...

CrossFit – Sat, Oct 22

by | Oct 22, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 ECHO Bike (:30 Easy, :20 Moderate, :20 Hard, :20 Moderate, :30 Easy) – 5E World’s Greatest Stretch (Perform all on one side, then switch) – 5 Updog/Downdog Transitions (:03 Pause in...

CrossFit – Fri, Oct 21

by | Oct 21, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 3:00 ECHO Bike OR Row – 8E 90/90 Shin Box Rotations – 8E Quadruped Thoracic Rotations – 8E Alternating Toe Touch in Plank Then, perform 3 Rounds of the following: – 6E...

Week 3 Day 3

by | Oct 20, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSplit JerkE2:00 x 6 2 Jerks @ 80%Front SquatE3:00 x 4 6 Front Squats @ 75-80%Split PressPresses from split jerk position.Split Press 3×8 @ YOUR PICKMetcon (Checkmark)4 Rounds of: 12 GHD Sit-ups...

CrossFit – Thu, Oct 20

by | Oct 20, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 Ski OR Row – 15 Banded Pass Throughs – 15 Supinated Band Pull Aparts – 15 Scapular Pull-Ups Then, perform 3 Rounds of the following: – 8 Ring Rows – :20 Support on...