Show Workout in Full Screen
Auto Scroll Page
Components
Bench Press
Metcon
Weighted Dips
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
Bench - 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):
47 (23/24)
Workout
Bench
Warm-up
10 Playboys /side (light)
3 Rounds:
5 Inchworms w/ 3 Pushups
20 Band Pull Aparts
0:30 Hanging L-Hold
10 Playboys /side (medium)
Strength
Bench Press (5 x 5 @ 80%)
Bench Press
20 Minutes
Build in 5 reps to 80% then 5x5 @ 80%
Metcon
Metcon (Time)
3 Rounds:
1 Mile/ 0.8 Mile Bike
20 Burpee to 1' Target
15 Toes to Bar
Sub Toes to Bar to Hanging Leg Raises or 30 Hollow rocks
Accessory Work
Weighted Dips (4 x 8-10)
Adjust load or banded support to keep your reps between the 8-10 rep range.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 20, 2020
Male Clients
1
David
Paladino
12pm CrossFit
5 x 5 @ 275 lbs
2
Brandon
Thorsten
4pm CrossFit
5 x 5 @ 230 lbs
3
Nate
Cobb
12pm CrossFit
5 x 5 @ 225 lbs
4
Mike
Tighe
12pm CrossFit
5 x 5 @ 216 lbs
5
Private
6am CrossFit
5 x 5 @ 205 lbs
5
Jim
Pinkerton
6am CrossFit
5 x 5 @ 205 lbs
5
Ken
Nelson
4pm CrossFit
5 x 5 @ 205 lbs
6
Ryan
Holcombe
6pm CrossFit
5 x 5 @ 200 lbs
7
Jake
White
6am CrossFit
5 x 5 @ 195 lbs
got help though on 4&5th reps.
8
Fabricio
🦍
12pm CrossFit
5 x 5 @ 186 lbs
9
Bill
Curci
4pm CrossFit
5 x 5 @ 185 lbs
9
Chad
Baker
12pm CrossFit
5 x 5 @ 185 lbs
10
Hipster
Carlos
6am CrossFit
5 x 5 @ 176 lbs
Felt ok
11
Adam
Gelfand
12pm CrossFit
5 x 5 @ 175 lbs
11
Aldair
Rodriguez
6pm CrossFit
5 x 5 @ 175 lbs
12
Michael
SYLLIAASEN
6pm CrossFit
5 x 5 @ 170 lbs
13
Ryan
Figuerado
4pm CrossFit
5 x 5 @ 165 lbs
14
Ahmed
Dahir
12pm CrossFit
5 x 5 @ 155 lbs
14
Eric
Otero
5pm CrossFit
5 x 5 @ 155 lbs
15
Danny
Meadows
12pm CrossFit
5 x 5 @ 135 lbs
15
Jaimeson
Pollen
12pm CrossFit
5 x 5 @ 135 lbs
15
John
King
8am CrossFit
5 x 5 @ 135 lbs
scaled up from 95# 5x5 was @135#
16
Bill
Houck
6am CrossFit
5 x 5 @ 100 lbs
Female Clients
1
Heather
Spears
12pm CrossFit
5 x 5 @ 145 lbs
2
Deandra
Van Houten
8am CrossFit
5 x 5 @ 125 lbs
3
Alyssa
Telles-Nolan
4pm CrossFit
5 x 5 @ 120 lbs
4
Patricia
Brown
6pm CrossFit
5 x 5 @ 115 lbs
5
Karli-Mae
Ochoa
7am CrossFit
5 x 5 @ 105 lbs
5
Wifey
(aka Chris ...
6pm CrossFit
5 x 5 @ 105 lbs
6
Esmeralda
Bernal
6pm CrossFit
5 x 5 @ 100 lbs
7
Heather
Dunn
8am CrossFit
5 x 5 @ 95 lbs
8
Michelle
Robidas
7am CrossFit
5 x 5 @ 92 lbs
W/ a little help from spotter
9
Melissa
Gomez
12pm CrossFit
5 x 5 @ 90 lbs
10
April
Hernandez
8am CrossFit
5 x 5 @ 85 lbs
10
Gretchen
Otero
5pm CrossFit
5 x 5 @ 85 lbs
10
Janis
Green
7am CrossFit
5 x 5 @ 85 lbs
11
Kelly
Hill
8am CrossFit
5 x 5 @ 80 lbs
11
Lisa
Gift
12pm CrossFit
5 x 5 @ 80 lbs
11
Talyn
Meadows
4pm CrossFit
5 x 5 @ 80 lbs
12
Becca
Chang
6pm CrossFit
5 x 5 @ 75 lbs
12
Kaitlin
Woods
6pm CrossFit
5 x 5 @ 75 lbs
80 lbs last reps
12
Nakisha
Sivers
5pm CrossFit
5 x 5 @ 75 lbs
12
Theresa
Brinsa
4pm CrossFit
5 x 5 @ 75 lbs
13
Alexia
Martinez
8am CrossFit
5 x 5 @ 70 lbs
13
Veronica
King
8am CrossFit
5 x 5 @ 70 lbs
14
Vienna
Kaiser
8am CrossFit
5 x 5 @ 65 lbs
15
Kym
Janke
12pm CrossFit
3 x 5 @ 100 lbs
out of time
Loading...
Powered By Wodify