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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
Push Pull Thrust - 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):
51 (30/21)
Workout
Push Pull Thrust
SPECIAL Valentines Day partner WOD this Friday!! Bring your significant other to class this Friday for a FREE Valentines Day Partner WOD! Check your emails for more information and WOD description.
Warm-up
3:00 per:
Assault Bike (steady pace)
Foam Roll (T-spine and lats)
then:
3 Rounds of:
5 Pushups w/ Rotation
10 SLOW External Rotations Low /side
10 Heavy DB Rows/side
10 KB Thrusters/ Side
5 Strict Pull-ups
Metcon
Metcon (Time)
For Time:
10 Bench Presses (165/105)
10 Strict Pull-Ups
Max Rep KB Thrusters (35/26 per hand)
*Repeat until you have completed 100 Thrusters
For thrusters, the KB can only be in your front rack or overhead and NOT constitute a break.
Make sure the Bench Press, Pull-ups, and Thrusters should be scaled back in weight in order to be able to handle 10 unbroken reps of each that first round, without it torching you.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 10, 2020
Male Clients
1
Brian
Kalmenson
6am CrossFit
14:40
2
Steve
Wyland
12pm CrossFit
17:16
44/31/25
3
Brandon
Thorsten
4pm CrossFit
17:28
30-20-25-25
4
Adam
Gelfand
12pm CrossFit
17:52
35,31,34 ouch
5
Private
6am CrossFit
22:54
6
Nate
Cobb
12pm CrossFit
26:52
21,17,15,14,15,12,6
7
Jim
Pinkerton
7am CrossFit
28:24
25,15,20,20,20
8
Kevin
Gelfand
6am CrossFit
29:45
25 19 20 19 17
9
Bill
Curci
4pm CrossFit
40:00
92: 20-15-15-15-15-12
10
Brett
McQuillen
7pm CrossFit
13:00
11
Ron
Singer
6pm CrossFit
17:17
10 ghd situps 10 cal row 20 20 18 16 16 10
12
Ken
Nelson
4pm CrossFit
17:40
Incline bench press @135lbs; 100 cals on rower for thrusters. (re...
13
Eric
Otero
5pm CrossFit
21:36
135 BP. Banded PU. 35# KB
14
Fabricio
🦍
12pm CrossFit
22:07
135-kpu-28 4x
15
John
King
8am CrossFit
22:17
105# bench, 26#kb, 2 1inch bands.
16
Aldair
Rodriguez
8am CrossFit
26:30
17
Ryan
Holcombe
6pm CrossFit
26:33
5 rds; 35lb kb - 25lb DB - 20lb DB; 60 reps
18
Hipster
Carlos
6pm CrossFit
28:51
135 bench, 6 strict pu
19
Ryan
Figuerado
4pm CrossFit
29:57
165x2 rounds, then 135
20
Chad
Baker
12pm CrossFit
30:00
I think I got to 75 Thrusters with 25lbs
20
Ryan
Keith
12pm CrossFit
30:00
20
Vincent
Lopez
12pm CrossFit
30:00
12 (score) bench 115 2 bands Asis PU
21
Ryan
Gift
6am CrossFit
30:20
75 BP, 26 KBT
21
Tyler
Eickmann
8am CrossFit
30:20
med blue band + thin black band. 115 bench 26kg KB
22
Eduardo
Anguiano Lopez
7am CrossFit
30:38
75 lb bench 20 lb dumbell
23
Jordan
Hershberger
4pm CrossFit
31:15
25kb 135
24
Rick
Nevico
4pm CrossFit
31:20
7 rounds
25
Ahmed
Dahir
7am CrossFit
31:42
8 Rds. 115# BP, banded pull ups, 26# Thrusters
26
Monty
Corbett
6pm CrossFit
36:12
27
Khalid
Almajed
6pm CrossFit
0:00
Total 50 Thrusters
Female Clients
1
Claudia
Chaloner
12pm CrossFit
20:36
30-30-25-15
2
Alyssa
Telles-Nolan
7am CrossFit
23:00
3
Heather
Spears
5pm CrossFit
26:38
15/15/13/15/16/13/13
4
Janis
Green
7am CrossFit
11:43
65# bench, banded pu, 10# kb..fast and light, 4 rounds
5
Veronica
King
7am CrossFit
13:00
18lb each 2, 1 in bands 60 lb bench
6
Patricia
Brown
6pm CrossFit
13:42
15 lbs each hand and 75 bench
7
Hannah
Breal
5pm CrossFit
17:26
65# bench banded PU 18lb KB
8
Maria
Mercado
6pm CrossFit
17:30
75# bench; 18 # KBs
9
Donica
Ryder ⛵️
6am CrossFit
19:18
18 lb KBs, 85 lb bench press & band on pullups
10
Lisa
Gift
5pm CrossFit
19:46
5 rounds- 15#dbs, 65#bp, blue + black bands
11
Patti
Gerckens
8am CrossFit
20:55
65lb BP; pink KB
12
Vienna
Kaiser
8am CrossFit
23:00
70 reps 10lb db thruster - 12.5 weeks post knee....
13
Patrisha
Wilson
7am CrossFit
23:15
6 rounds: 20/17/17/20/17/9
14
Brenna
Jarrells
4pm CrossFit
23:46
65#, ring rows, pink kb
15
Wifey
(aka Chris ...
6pm CrossFit
24:22
95 then 85 bench, 20 then 15lb thrusters
16
Lindsey
Hempy
6am CrossFit
24:30
all kinds of scaling
17
Theresa
Brinsa
12pm CrossFit
24:45
55/2 band/18 KB
18
Allison
Hart
4pm CrossFit
27:52
65# bench blue purple bands 3 rds 18# KB, 4 rds 10# dbs
19
Alexia
Martinez
8am CrossFit
28:25
55lbs bench purplex2 and blue band 15lbs thrust
20
Melissa
Gomez
7am CrossFit
28:32
65 bench / 20 db- 9 rounds
21
Camille
Chamberlen
8am CrossFit
30:00
76 thrusters 26lbs banded pu 65 lb bench
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