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Components
Back Rack Lunge
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Partner Workout - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (20/21)
Workout
Partner Workout
This Saturday (tomorrow) will be our "Diapers, Donuts, and Brews" event for Arturo and Darlene. We will have a fun WOD planned for classes and if you bring in diapers, Arturo and Darlene will supply you with donuts, beer, and a raffle for a free one-month membership. For more details, check out the event on the CrossFit ATR Forum on facebook.
Warm-up
2 Rounds:
0:15 Seconds Single Legged Glute Bridge Hold /per side
15 Glute Bridges
0:30 Side Plank / side
10 "Playboys" per side (5/1.5lbs)
20 Lunges
(Back Rack Lunge Review - Set-up, Feet positioning, temp descent, etc.)
Strength
Back Rack Lunge (3-3-3-3-3/leg)
Back Rack Lunge
3 reps to be done in up/down fashion before switching to other leg
15 minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
"Outside the Box"
Teams of 2, alternating rounds of work/rest
24 min AMRAP of:
100m Run, 1 Burpee Box Jump
100m Run, 2 Burpee Box Jumps
100m Run, 3 Burpee Box Jumps
....
Rx: 24/20
Rx+: Burpee Box Jump OVERS (30/24)
For scoring purposes, the 100m Run will count as 1 rep.
Accessory Work
Metcon (No Measure)
2x10 Kneeling KB Bottom's Up Presses / side
100 Band Pull Aparts (with rests of no more than 0:10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 03, 2020
Male Clients
1
Adam
Gelfand
6am CrossFit
1 x 3 @ 265 lbs
2
AJ!
Isabelo
6am CrossFit
1 x 3 @ 245 lbs
3
Brian
Kent
5pm CrossFit
1 x 3 @ 225 lbs
4
Eric
Otero
5pm CrossFit
1 x 3 @ 215 lbs
5
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 3 @ 205 lbs
hips tight from F Squat yesterday and I’m bad at lunges
5
Craig
Kreinest
12pm CrossFit
1 x 3 @ 205 lbs
5
Jaimeson
Pollen
5pm CrossFit
1 x 3 @ 205 lbs
5
Ryan
Figuerado
4pm CrossFit
1 x 3 @ 205 lbs
5
Ryan
Goderre
4pm CrossFit
1 x 3 @ 205 lbs
5
Tyler
Eickmann
8am CrossFit
1 x 3 @ 205 lbs
Left leg is demonstrably weaker than the right.
6
Bill
Curci
4pm CrossFit
1 x 3 @ 195 lbs
6
Fabricio
🦍
12pm CrossFit
1 x 3 @ 195 lbs
7
Hipster
Carlos
6am CrossFit
1 x 3 @ 185 lbs
8
Private
5pm CrossFit
1 x 3 @ 135 lbs
8
Kevin
Gelfand
7am CrossFit
1 x 3 @ 135 lbs
working on form
9
Ahmed
Dahir
7am CrossFit
1 x 3 @ 125 lbs
9
Ashish
Grover
8am CrossFit
1 x 3 @ 125 lbs
9
Danny
Meadows
6am CrossFit
1 x 3 @ 125 lbs
10
Mohammed
Alzamami
6pm CrossFit
1 x 3 @ 105 lbs
11
John
King
7am CrossFit
1 x 3 @ 55 lbs
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 3 @ 185 lbs
2
ashley
green
12pm CrossFit
1 x 3 @ 175 lbs
2
Lindsey
Hempy
6am CrossFit
1 x 3 @ 175 lbs
reverse lunge
2
Ruth
Rittermann
7am CrossFit
1 x 3 @ 175 lbs
3
Kim
McGrath
8am CrossFit
1 x 3 @ 165 lbs
3
Patrisha
Wilson
7am CrossFit
1 x 3 @ 165 lbs
4
Camille
Chamberlen
8am CrossFit
1 x 3 @ 145 lbs
5
Janis
Green
7am CrossFit
1 x 3 @ 135 lbs
5
Kym
Janke
4pm CrossFit
1 x 3 @ 135 lbs
6
Genesis
Dejesus
6pm CrossFit
1 x 3 @ 125 lbs
6
kasey
stark
5pm CrossFit
1 x 3 @ 125 lbs
7
Kelly
Hill
12pm CrossFit
1 x 3 @ 120 lbs
8
Gretchen
Otero
5pm CrossFit
1 x 3 @ 115 lbs
Did 125 one one leg, but failed on the 2nd leg
9
Donica
Ryder ⛵️
8am CrossFit
1 x 3 @ 110 lbs
9
Wifey
(aka Chris ...
5pm CrossFit
1 x 3 @ 110 lbs
10
April
Hernandez
8am CrossFit
1 x 3 @ 95 lbs
11
Patti
Gerckens
8am CrossFit
1 x 3 @ 90 lbs
12
Kaitlin
Woods
6pm CrossFit
1 x 3 @ 85 lbs
13
Jaclyn
Morbitzer
8am CrossFit
1 x 3 @ 80 lbs
14
Veronica
King
4pm CrossFit
1 x 3 @ 55 lbs
Started with 35, 45, 55
15
Yaili
Dominguez ...
12pm CrossFit
2 x 3 @ 40 lbs
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