Thursday

by | Sep 8, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upGeneral: 1 Round 1:30 Ski/Row – 15E Dead Bug – 15 Scapular Pull-Ups (Controlled) – 15 Band Pull Apart Standing Shoulder Internal/External Rotation 3-Direction Lunge (Forward, Lateral, Reverse)...

How to Pull

by | Sep 8, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardFront Squat3x8 @ 65-75% 9 minutesSnatch Pull Deadlift5 @ 65-75% E1:30 x 6Clean Pull Deadlift4 @ 65-75% E2:00 x 4Heels Elevated Narrow Stance Goblet Squats3x20GHD Lat Sweeps3x10 + 0:05 Hold on...

Wacky Wednesday

by | Sep 7, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up- 1:30 Row/Bike – 8E 90/90 Shin Box Rotations w/Hip Lift – 8E Shoulder CARs – 8E World’s Greatest Stretch (Rotation Only) – 8E Prone IYTW Then, perform 3 Rounds of the following: (REST...

Back Squat Building

by | Sep 6, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)(0-18:00) – 1:00 Bike – 8E Alternating Toe Touch In Plank – 8 Alternating Samson Lunge w/Lateral Flexion – 6E Direction Lateral Hand Walk – 8 Sumo Squat...

Labor of Love

by | Sep 5, 2022 | WOD

CrossFit ATR – CrossFitREADY200m Run 2 rounds: 5 Inchworms with 2 PU 10 Air Squats 10E Banded external rotation 10E Banded Cuban Press 10 Greatest Stretch 10 Lat PullupsE.S.D.Metcon (AMRAP – Rounds and Reps)4, 8 min AMRAP’s (1:30 rest/transition...

Sunday

by | Sep 4, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 2 Rounds – 1:00 Row – 5E Quad w/Reach – 5E Knee Hug to Inverted Toe Touch – 5E Hip Cradle – 5E Super Lunge – 5 T-Inchworm w/Push-UpE.S.D.Metcon (Distance)2.) BURN...