10/7

by | Oct 7, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up 1 Round: – 1:30 ECHO Bike (3X :20 Easy, :10 Hard) – 5 Inchworm + Spiderman Lunge (Each Side) + Down Dog – 5E World’s Greatest Stretch – 5E-Direction Tall Kneeling KB Halo – 5E...

Week 1 Day 3

by | Oct 6, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSplit JerkE2:00 x 6 3 Jerks @ 70%Front SquatE3:00 x 3 10 Front Squats @ 65-70%Split PressPresses from split jerk position.3×10 @ YOUR PICKMetcon (Checkmark)4 Rounds of: 12 GHD Sit-ups 12e KB...

10/6

by | Oct 6, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up 1 Round: – 2:00 Row (1:00 Easy, 1:00 Moderate) – 15E Banded Deadbug (Band attached to rig held over chest) – 15E Half Kneeling Single Arm Banded Row – 15 Supinated Band Pull Aparts...

10/5

by | Oct 5, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up 1 Round: – 2:00 ECHO Bike (2X :30 Easy, :20 Moderate, :10 Hard) – 20 Alternating Shoulder Taps in Beast Hold – 10 Pushups – 10 box/bench dips – 10 diamond pushups – 10...

10/4

by | Oct 4, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up 1 Round: – 2:00 Ski OR Row – 20’ Hip Gate – 20’ Reverse Hip Gate – 20’ Samson Lunge w/Lateral Flexion – 20’ World’s Greatest Stretch – 20’ Hamstring Scoops – 300M...

CrossFit – Mon, Oct 3

by | Oct 3, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up 1 Round: – 2:00 Row (4X :20 EASY, :10 HARD) – 8 T-Inchworm w/Push-Up – 12 Alternating Scorpion – 12 Alternating Cossack Lunge – 12 Alternating Windshield Wipers (Single Straight...