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Components
Metcon
DB Rows
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
Squat Jump Carry - 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):
43 (18/25)
Workout
Squat Jump Carry
Warm-up
3 Rounds:
20 Hollow Rocks
20 Russian Twists (add weight as needed)
20 Sit-ups (add weight as needed)
10 Banded Goblet Squats (medium)
Barbell Warm-up
Metcon
Metcon (Weight)
7 Rounds of:
5 Back Squats (build up in weight each round)
100m Sandbag Sprint (60/40lbs)
*Rest :90 between rounds.
*Treat each round like a sprint.
* Try to reach between 75-85% of 1RM by last set.
Accessory Work
Metcon (No Measure)
4 Rounds of:
10 DB Rows / side (increasing weight)
:30 Hanging Knee Raises
:30 Couch Stretch /side
DB Rows (Track heaviest set)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 17, 2020
Male Clients
1
Adam
Gelfand
12pm CrossFit
310 lbs
1
Jim
Pinkerton
12pm CrossFit
310 lbs
1
Nate
Cobb
12pm CrossFit
310 lbs
2
Brandon
Thorsten
12pm CrossFit
295 lbs
2
Craig
Kreinest
12pm CrossFit
295 lbs
3
Fabricio
🦍
12pm CrossFit
271.22 lbs
4
Mike
Tighe
12pm CrossFit
255 lbs
5
Private
4pm CrossFit
245 lbs
6
Jaimeson
Pollen
8am CrossFit
215 lbs
135-155-175-185-195-205-215 16:42 finish
7
Eric
Otero
5pm CrossFit
205 lbs
8
John
King
8am CrossFit
195 lbs
9
Ashish
Grover
7am CrossFit
185 lbs
9
Chad
Baker
12pm CrossFit
185 lbs
9
Ryan
Holcombe
5pm CrossFit
185 lbs
18:28; left hip hurt a little
10
Ahmed
Dahir
7am CrossFit
180 lbs
11
Jason
Jarrells
12pm CrossFit
225 lbs
12
Aldair
Rodriguez
12pm CrossFit
215 lbs
13
Michael
SYLLIAASEN
4pm CrossFit
145 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
265 lbs
25:24ish, started at 175#, 50# sandbag
2
ashley
green
5pm CrossFit
225 lbs
3
Ruth
Rittermann
5pm CrossFit
205 lbs
23:00 Miscounted weight and failed round 6 so did it twice, lost ...
4
Heather
Spears
12pm CrossFit
185 lbs
60# sandbag 22:13
5
Jaclyn
Morbitzer
8am CrossFit
175 lbs
60lb sandbag
6
Alyssa
Telles-Nolan
12pm CrossFit
165 lbs
6
April
Hernandez
8am CrossFit
165 lbs
21:30ish
7
Gretchen
Otero
5pm CrossFit
155 lbs
8
Karli-Mae
Ochoa
7am CrossFit
125 lbs
9
Wifey
(aka Chris ...
6pm CrossFit
100 lbs
19:38
10
Alexia
Martinez
8am CrossFit
95 lbs
10
Veronica
King
7am CrossFit
95 lbs
11
Kim
McGrath
12pm CrossFit
225 lbs
failed 235 (2 reps)
12
Janis
Green
8am CrossFit
180 lbs
17:10..15 slam balls for sandbag sprint..down to 10 last 3
13
Patti
Gerckens
8am CrossFit
155 lbs
14
Alissa
Cobb
6am CrossFit
140 lbs
brisk walk vs run for back
14
Theresa
Brinsa
12pm CrossFit
140 lbs
145 * 4
15
Kelly
Hill
6am CrossFit
135 lbs
18:01
15
Michelle
Robidas
8am CrossFit
135 lbs
Try 140/145 next time
16
Kaitlin
Woods
6pm CrossFit
130 lbs
17
Brenna
Jarrells
12pm CrossFit
125 lbs
18:34
17
Patricia
Brown
5pm CrossFit
125 lbs
20:38, 10 lb increase, tight back/ quads
18
Esmeralda
Bernal
4pm CrossFit
115 lbs
18
Wendy
Escalante
12pm CrossFit
115 lbs
19
Rowena
Sinclair
12pm CrossFit
105 lbs
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