Week 8 Day 1

by | Nov 20, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 x 8 1 Snatch @ 50/60/70/75/80/85/90/95Clean and JerkE3:00 x 6 1 Clean + Jerk @ 50/60/70/80/83-87/87-92Back SquatE3:30 x 7 1 Back Squat @ 50/60/70/80/85/90/90+Metcon (Checkmark)4 Rounds of: 15...

11/19/2022

by | Nov 19, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 1:00 Machine -into- 3 sets: 20 Plate Hops 5 Up Downs 10 Suitcase Deadlifts (each) 2. Workout Prep 3 sets: 10 Double Unders 2 Burpee Deadlifts...

Kids CrossFit (8:30am-9:15) – Fri, Nov 18

by | Nov 18, 2022 | WOD

CrossFit ATR – Kids CrossFit (8:30am-9:15)View Public WhiteboardWarm-upHave kids form a large circle and stand in the middle. You will be working on non-verbal communication. Work through :30 intervals of different movements; air squats, burpees, etc. without...

11/18/2022

by | Nov 18, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets (empty barbell) 5 Deadlifts 5 Strict Press 5 Front Squats 5 Power Cleans 5 Thrusters 2....

Week 7 Day 3

by | Nov 17, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSplit JerkE2:30 x 5 2 Jerks @ 85%Front SquatE3:30 x 3 3 Front Squat @ 88-92%Split PressPresses from split jerk position.Split Press 3×8 @ YOUR PICKMetcon (Checkmark)3 Rounds of: 25 GHD Sit-ups...

11/17/2022

by | Nov 17, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets 5 kipping knees raise 5 sandbag cleans (light weight – focus on hip extension) 20 yd sandbag carry (light...