BURN

by | Aug 25, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 1 Round (0:00-12:00) – 400M Run – 6E Knee Hug to Inverted Toe Touch – 6E Hip Cradle – 6E Crossover w/Reach – 6 Inchworm (Down) + Updog + Downdog + Inchworm (Up) * Allow the...

FINTESS TEST 5, 6

by | Aug 24, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: T-Spine/Lat/Hamstring/Calf – Side Lying Thoracic Windmill: 2 X 8E – Single Leg Stand: 2 X :30E (Eyes closed if possible)READY1.) 2 Rounds (0:00-22:00)...

FITNESS TEST 3, 4

by | Aug 23, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: Quads/Adductors/Glutes/Hamstrings – Adductor Rocks: 10E (Slow) – Single Leg Extended Glute Bridge: 2 X 10EREADY1.) 1 Round (0:00-15:00) – 1:00 Ride/Row...

FITNESS TEST WEEK (Tests 1, 2 today!)

by | Aug 22, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – LAX Ball: Trap/Pec/Rhomboids (Scap) – Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled) – Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02...

Week 8 Day 1

by | Aug 21, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardBack SquatE3:00 x 5 2 Back Squats @ 85%Snatch BalanceE2:00 x 7 Building Snatch Balance (50-60-65-70-75-80-85% of Snatch)

Sunday

by | Aug 21, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 1 Round (0:00-8:00) – 1:00 Bike (Increase Pace every :20) – 10E Alternating Shoulder Taps in Beast Hold – 20E Side Lying Hip Abduction/Adduction – 10 Narrow Stance Tempo Squats (:03...