Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Snatch

Metcon

Settings

Workout

Power Snatch + Run/Snatch/Rope Climb

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

Warm-up

200m Run
5 PVC Passes
5 Scap Pullups
10 Banded (wrists) Hips to Shoulder to Overhead
20 Air Squats
5 GHD Hip Extensions (5 second hold @ top)
10 Cossack Squats
10 Strict Pullups
1:00 Couch Stretch (per side)
0:30 Handstand Progressions
10 Rope Knee to Elbows

TOGETHER:
Empty Barbell warm-up and drills

Strength

Power Snatch

1 EMOM x 8

Metcon

Metcon (AMRAP - Rounds and Reps)

20-minute AMRAP of:
400m Run
10 Snatch
3 Rope Climb (15 ft.)

Rx: 115/75
Rx+: 135/95

Sub Rope Climbs for 3 Hitches per rope climb or 5 Barbell Supine Rows per rope climb (15 total per round)

Stretching

2 Rounds of:
1-minute Forearm Stretch / side
1-minute Butterfly Stretch
2 minutes Couch Stretch / side

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 14, 2019

Male Clients

1

Izick
Espinoza

5pm CrossFit

1 x 1 @ 215 lbs

2

Scott
Kellner

6am CrossFit

1 x 1 @ 205 lbs

Last rep at 215 - squat snatch

3

Brian
Kent

7pm CrossFit

1 x 1 @ 185 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 185 lbs

195 fail

4

Shaun
Storm

6am CrossFit

1 x 1 @ 165 lbs

5

Private

6am CrossFit

1 x 1 @ 155 lbs

5

Brian
Kalmenson

6am CrossFit

1 x 1 @ 155 lbs

5

Jason
Pierson

12pm CrossFit

1 x 1 @ 155 lbs

5

Ron
Kao

12pm CrossFit

1 x 1 @ 155 lbs

shoulder sore, not feeling great, solo wod

6

AJ!
Isabelo

6am CrossFit

1 x 1 @ 154.35 lbs

split snatch

7

Adam
Gelfand

12pm CrossFit

1 x 8 @ 145 lbs

7

Fabricio
🦍

7pm CrossFit

1 x 1 @ 145 lbs

7

Private

6pm CrossFit

1 x 1 @ 145 lbs

7

Olivier
Derei

6pm CrossFit

1 x 1 @ 145 lbs

8

Bill
Curci

4pm CrossFit

2 x 1 @ 135 lbs

8

Frank!e
Armas

4pm CrossFit

1 x 1 @ 135 lbs

failed it twice ... no power today

8

Keith
Homco

5pm CrossFit

1 x 1 @ 135 lbs

Went multiple rounds getting over my head only to not keep it the...

8

Marco
Quintero

6pm CrossFit

1 x 1 @ 135 lbs

8

Papi
Aka Teddy

6am CrossFit

1 x 1 @ 135 lbs

8

Ron
Singer

6pm CrossFit

1 x 1 @ 135 lbs

8

Zachary
Schuessler

12pm CrossFit

1 x 1 @ 135 lbs

9

Chris
Christian

6am CrossFit

1 x 1 @ 125 lbs

Felt like I could go more. Maybe next time.

9

Eric
Otero

5pm CrossFit

1 x 1 @ 125 lbs

9

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 125 lbs

9

Ryan
Goderre

5pm CrossFit

1 x 1 @ 125 lbs

10

Kevin
Gelfand

12pm CrossFit

1 x 1 @ 115 lbs

11

Andrés
Herrera

4pm CrossFit

1 x 1 @ 105 lbs

11

Chad
Baker

12pm CrossFit

1 x 1 @ 105 lbs

12

Vincent
Lopez

12pm CrossFit

1 x 1 @ 95 lbs

13

Mel
Nutter

6pm CrossFit

1 x 1 @ 70 lbs

14

Steven
Bui

7pm CrossFit

1 x 1 @ 66 lbs

15

Michael
Liu

6pm CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Heather
Spears

12pm CrossFit

1 x 1 @ 130 lbs

2

Patricia
Brown

6pm CrossFit

1 x 1 @ 115 lbs

3

Patrisha
Wilson

6am CrossFit

1 x 1 @ 110 lbs

4

Lindsey
Hempy

6am CrossFit

3 x 1 @ 105 lbs

5

ashley
green

6pm CrossFit

1 x 1 @ 100 lbs

6

Nicole
Schneider

4pm CrossFit

1 x 1 @ 95 lbs

7

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 90 lbs

7

Kym
Janke

8am CrossFit

1 x 1 @ 90 lbs

8

Private

4pm CrossFit

1 x 1 @ 80 lbs

8

Laura
Ringgold

6am CrossFit

1 x 1 @ 80 lbs

8

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 80 lbs

failed 83

8

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 80 lbs

HHS

9

Genesis
Dejesus

7pm CrossFit

1 x 1 @ 75 lbs

9

kasey
stark

5pm CrossFit

1 x 1 @ 75 lbs

9

Patti
Gerckens

8am CrossFit

1 x 1 @ 75 lbs

10

Megan
Gibbings

4pm CrossFit

1 x 1 @ 70 lbs

11

Lisa
Gift

5pm CrossFit

1 x 1 @ 67 lbs

shoulder pain

12

Melissa
Gomez

7pm CrossFit

1 x 1 @ 65 lbs

Form

13

Ana
Lozano

6pm CrossFit

1 x 1 @ 60 lbs

13

Gretchen
Otero

5pm CrossFit

1 x 1 @ 60 lbs

13

Vienna
Kaiser

8am CrossFit

1 x 1 @ 60 lbs