Kids CrossFit (8:30am-9:15) – Wed, Nov 16

by | Nov 16, 2022 | WOD

CrossFit ATR – Kids CrossFit (8:30am-9:15)View Public WhiteboardWarm-up3:00-5:00: assault runners. Work on walking, jogging, running, slowing down, and stopping all without holding onto the handles.SkillBack squats and front squats. Review proper air squats...

11/16/2022

by | Nov 16, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30-second Assault bike 5 Kettlebell Swings to Eye Level (focus on hip extension) 5 Hand Release Pushups 2. Workout Prep 1 set: 5/4...

11/15/2022

by | Nov 15, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform...

11/14/2022

by | Nov 14, 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- 8 min AMRAP 30 sec single/double unders 10 heel/toe rocks 3 inch worms 10 sec handstand hold 2....

11/13/2022

by | Nov 13, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintWorkoutMetcon (Distance)”BikeErg Lactate Threshold” 3 Sets 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5...

Week 7 Day 1

by | Nov 13, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:30 x 5 2 Snatch @ 85-90%Clean and JerkE3:00 x 5 1 Clean + Jerk @ 85-90%Back SquatE3:00 x 3 3 Back Squats @ 88-92%Metcon (Checkmark)4 Rounds of: 10 KB RDL 12 GHRs 1 minute...