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Components
Metcon
Metcon
Metcon
20 cal Ski
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
Pump you up - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
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):
39 (21/18)
Workout
Pump you up
Warm-up
3 rounds:
30 seconds Arms only bike
30 seconds max air squats
10 diamond pushups
20 walking lunge with 15 lbs plate over head
Metcon
Metcon (AMRAP - Rounds)
Top Arm Bump
Every 30 Seconds for 10 minutes
5 rows (laying under a racked barbell)
5 bicep curls (barbell w/med. weight)
(score is successful rounds completed in the 30 second window)
If 5 and 5 in the 30 seconds starts to become unobtainable, scale to 4 and 4 or 3 and 3
Metcon (AMRAP - Rounds)
Legs of fire
15 min AMRAP
5 box jumps 24/20 in
10 wall ball shots 20/14lbs (Rx+ 11/10ft line)
15 cal row
Metcon (AMRAP - Rounds)
Back Arm Bump
Every 30 seconds for 10 minutes
5 single db skull crushers (laying on the ground or bench)
5 band tricep pull down
If 5 and 5 in the 30 seconds starts to become unobtainable, scale to 4 and 4 or 3 and 3
20 cal Ski (Time)
20 cals for time (sprint!)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 07, 2022
Male Clients
1
Paul
Miller
4pm CrossFit
20 Rounds
5 all the way
2
Brandon
Thorsten
8am CrossFit
18 Rounds
5 reps ea Took 2 rounds off
2
Fabricio
🦍
12pm CrossFit
18 Rounds
51lbs
3
Adam
Gelfand
12pm CrossFit
17 Rounds
3
Eric
Otero
4pm CrossFit
17 Rounds
Skipped 3 rds
4
Christian
Lopez
12pm CrossFit
16 Rounds
4
Ryan
Gift
6am CrossFit
16 Rounds
5
Keithan
Perez
6pm CrossFit
15 Rounds
6
Dre
Flores
4pm CrossFit
14 Rounds
6
Nate
Cobb
12pm CrossFit
14 Rounds
7
Private
7am CrossFit
13 Rounds
8
Scott
Kellner
5pm CrossFit
4 Rounds
Four good rounds then struggled through the rest
9
Don
Couch
7am CrossFit
20 Rounds
5s then 4s and 3s 45# bar
9
Javier
Morales
5am CrossFit
20 Rounds
1-6 5 reps, 7-12 4 reps, 13-20 3 reps
9
Ryan
Holcombe
8am CrossFit
20 Rounds
3 rows, 2 curls with woman barbell
10
AJ!
Isabelo
6am CrossFit
18 Rounds
9 @5 reps and 9@3 reps; bar only
11
Omar
Juarez
12pm CrossFit
16 Rounds
Round 17-20 3 reps
12
Emilio
Lee
12pm CrossFit
10 Rounds
- first 2 sets: 5 chest pull 5 barbell curls 45 lbs - switched to...
13
Jason
Jarrells
12pm CrossFit
5 Rounds
10 reps
14
Jason
Jarrells
12pm CrossFit
0 Rounds
Just did rows & curls for 10 mins. No emom
14
John
Hibbard
5am CrossFit
0 Rounds
Did some 3s in there
Female Clients
1
Claudia
Chaloner
12pm CrossFit
19 Rounds
45# BB for curls
2
Patricia
Brown
4pm CrossFit
18 Rounds
3
Lindsey
Hempy
6am CrossFit
8 Rounds
8ish. This was a mess.
4
Jenny
Schafran
5pm CrossFit
7 Rounds
Just the bar.
5
Brenna
Jarrells
8am CrossFit
20 Rounds
3s
5
Emily
Small
7am CrossFit
20 Rounds
had to drop reps to 4 and then 3
5
Gretchen
Otero
4pm CrossFit
20 Rounds
5
Lisa
Gift
8am CrossFit
20 Rounds
5
Rachael
Record
8am CrossFit
20 Rounds
4 reps/round
5
Vienna
Kaiser
8am CrossFit
20 Rounds
1x5 - 10x3 - 5x2 - 4x3
6
Janis
Green
8am CrossFit
19 Rounds
4 rnds 5, 4 rnds 4, rest 3
7
Patrisha
Wilson
5pm CrossFit
17 Rounds
5s to 4s to 3s
7
Steph
Jarosz
6pm CrossFit
17 Rounds
17/20, 3 and 3
8
Brianna
Perry
4pm CrossFit
10 Rounds
Knees bent during the rows / Bar ONLY 4s
8
Hollie
Tkac
8am CrossFit
10 Rounds
Switched to smaller bar
8
Tiffany
Tang
6pm CrossFit
10 Rounds
3/3 about 10
9
Kelly
Morris
8am CrossFit
3 Rounds
9
Kim
McGrath
7am CrossFit
3 Rounds
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