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Components
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
CrossFit Dem Powerlifts! - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
56 (34/22)
Workout
CrossFit Dem Powerlifts!
Warm-up
50 ft. Perfect Lunge w/ Rot
50 ft. Walking Toe Touches
5 Double Pushup Inchworms
10 Wipers
10 Scorpions
10 Cossack Squats
20 Cobras (2.5 Lbs)
20 Banded Squats
800m Run
Metcon
Metcon (3 Rounds for reps)
Teams of 3 (1 works, 2 rests, switch whenever)
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
---Rest 3 Minutes---
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
---Rest 3 Minutes---
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Each exercise AMRAP will be scored as its own round. Have all your weights and equipment ready to go because during your 3-minute rest period, you will have to prepare the equipment for the subsequent AMRAP. Plan ahead.
Partner up with people of similar strength levels because all 3 partners should do same weight. Depending on class size, we may be able to accommodate if 1 person of the team needs to go lighter/heavier and equipment permits.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 07, 2019
Male Clients
1
Davey
Melzer
12pm CrossFit
163 Total Reps
With Kyle and Fabricio
1
Fabricio
🦍
12pm CrossFit
163 Total Reps
2
Jerry
Gramling
4pm CrossFit
145 Total Reps
2
Papi
Aka Teddy
4pm CrossFit
145 Total Reps
3
Brad
Damon
6am CrossFit
90 Total Reps
w. Brian and Bob
3
Brian
Kalmenson
6am CrossFit
90 Total Reps
Bob/Brad/Jake (Jake went when Bob went)
3
Robert
Christie
6am CrossFit
90 Total Reps
Brian, Brad, Bob and Jake (2 simultaneous)
4
Nate
Cobb
8am CrossFit
75 Total Reps
5
Chris
Bartley
4pm CrossFit
70 Total Reps
5
Denver
Guess
4pm CrossFit
70 Total Reps
6
Adam
Gelfand
12pm CrossFit
67 Total Reps
6
Ilya
Zavalov
12pm CrossFit
67 Total Reps
6
Robby
Tabellija
12pm CrossFit
67 Total Reps
7
Eric
Svensen
6am CrossFit
57 Total Reps
Partners Jim/Travis-They Carried me
7
Jim
Pinkerton
6am CrossFit
57 Total Reps
7
Ryan
Figuerado
5pm CrossFit
57 Total Reps
bench sucked
7
Travis
Felderhoff
6am CrossFit
57 Total Reps
Partners w/ Vincent and Eric
8
Jason
Jarrells
4pm CrossFit
49 Total Reps
with ken, he drove the bus
8
Ken
Nelson
4pm CrossFit
49 Total Reps
Two man team; with Jason.
9
Olivier
Derei
7pm CrossFit
41 Total Reps
With Genesis and Ron
10
Shaun
Storm
6pm CrossFit
150 Total Reps
11
Bill
Curci
4pm CrossFit
140 Total Reps
Squat: 115;135;155 Bench: 95; 115; 135 Deadlift: 115; 135; 155
11
Bill
Curci
4pm CrossFit
140 Total Reps
Squat: 115;135;155 Bench: 95; 115; 135 Deadlift: 115; 135; 155
12
Jaimeson
Pollen
5pm CrossFit
109 Total Reps
12
Jet
Javelet
5pm CrossFit
109 Total Reps
13
Dominic
Pardini
6pm CrossFit
102 Total Reps
13
Michael
SYLLIAASEN
6pm CrossFit
102 Total Reps
13
Ryan
Holcombe
6pm CrossFit
102 Total Reps
14
Moe
Mubarak
8am CrossFit
75 Total Reps
15
Andrés
Herrera
4pm CrossFit
70 Total Reps
70 total (didn't do bench)
16
Lucas
Bitencourt
5pm CrossFit
57 Total Reps
17
Lenny
T
6pm CrossFit
28 Total Reps
18
Chad
Baker
12pm CrossFit
14 Total Reps
50 Back Squats (155), 50 Back Squats (185) 50 Bench Press (125), ...
18
Julian
Willis
12pm CrossFit
14 Total Reps
Female Clients
1
ashley
green
6pm CrossFit
70 Total Reps
Team hard knocks! Wifey & Patty
1
Patricia
Brown
6pm CrossFit
70 Total Reps
Hail Ashley!~ Ash & Christine
2
Katherine
Hall
4pm CrossFit
340 Total Reps
3
Gracie
Laciste
4pm CrossFit
180 Total Reps
Open-WOD 27 Cal row 10 burpees over bar 15 Power snatches 65# 10 ...
4
Chelsie
Coughlin
8am CrossFit
119 Total Reps
partner w/ Patty & Vienna
4
Patti
Gerckens
8am CrossFit
119 Total Reps
4
Vienna
Kaiser
8am CrossFit
119 Total Reps
5
Kim
McGrath
5pm CrossFit
109 Total Reps
I did ZERO BP
6
Thuong
Ton
7am CrossFit
105 Total Reps
7
kasey
stark
5pm CrossFit
88 Total Reps
Partners lisa and kati
8
Kait
Pollen
5pm CrossFit
86 Total Reps
8
Lisa
Gift
5pm CrossFit
86 Total Reps
9
Brenna
Jarrells
4pm CrossFit
84 Total Reps
w/Teresa. Sumo deads
9
Maria
Mercado
6pm CrossFit
84 Total Reps
10
Kym
Janke
8am CrossFit
75 Total Reps
Partnered with Nate and Moses, 5 rep cycles
11
Wifey
(aka Chris ...
6pm CrossFit
70 Total Reps
Patty & Ashley, Rx BS & Bench, sub hip ext and weighted lunges fo...
12
Janis
Green
7am CrossFit
60 Total Reps
Partner with Denise..only 2 of us. Bs:75-95-115 Bp:35-55-75 DL:11...
13
Private
7am CrossFit
50 Total Reps
14
Karli-Mae
Ochoa
6am CrossFit
42 Total Reps
Squat 85-95-115 Bench Rx Deadlift 105-115-125
14
Patrisha
Wilson
6am CrossFit
42 Total Reps
15
Genesis
Dejesus
7pm CrossFit
41 Total Reps
185 deadlift!!!!!
16
April
Hernandez
8am CrossFit
40 Total Reps
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