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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
Double Unders/Front Squats - 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):
38 (19/19)
Workout
Double Unders/Front Squats
Warm-up
1:00 of Double Under attempts
Then:
4 min AMRAP of:
6 KB Lateral Squats (light)
9 Air Squats
12 Hollow Rocks
Metcon
Metcon (AMRAP - Rounds)
Every 2 minutes x 10 Rounds of:
35 Double Unders
9 Front Squats
Rx: 135/95
Rx+: 155/105 and from floor
Score: Successful rounds completed. Must complete all rounds to click Rx+
Scale double unders to an amount to be done in 30-45 seconds or 3x single unders. Scale squats so that they can be done unbroken for most, if not all rounds.
Accessory Work
(4:00 Rest) Then:
Metcon (No Measure)
EMOM x 10
6 Lateral Sandbag Burpee over Box
You will throw the sandbag across your body over the box, then a lateral burpee box jump over.
Sub a sandbag for a DBall as needed
Mobility
Metcon (No Measure)
1 min Foam Roll T-Spine
1 min Deadhang
2 min Foam Roll Quads
2 min Lying Wishbone Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 24, 2020
Male Clients
1
Adam
Gelfand
12pm CrossFit
10 Rounds
1
Papi
Aka Teddy
12pm CrossFit
10 Rounds
2
Steve
Wyland
4pm CrossFit
8 Rounds
9 and 10 I did back squats
3
Bill
Curci
4pm CrossFit
10 Rounds
3
Brian
Kalmenson
6am CrossFit
10 Rounds
3
Eric
Otero
5pm CrossFit
10 Rounds
3
Fernando
Flores
6pm CrossFit
10 Rounds
8 rounds @ 155 from rack
3
Jim
Pinkerton
6am CrossFit
10 Rounds
3
Lenny
T
7pm CrossFit
10 Rounds
4
Private
6am CrossFit
10 Rounds
4
Chad
Baker
12pm CrossFit
10 Rounds
6 DU attempts and 95 for the front squat
4
Jason
Pierson
12pm CrossFit
10 Rounds
up to 6 du. getting better. 135 FS
4
John
King
8am CrossFit
10 Rounds
4
Kevin
Henderson
12pm CrossFit
10 Rounds
Ski erg, 85#
4
Ryan
Gift
6am CrossFit
10 Rounds
95lbs . :30 DU work
4
Ryan
Keith
6am CrossFit
10 Rounds
95 lbs from ground
4
Tyler
Eickmann
8am CrossFit
10 Rounds
135# front squat 50 singles / 30 seconds
4
Vincent
Lopez
8am CrossFit
10 Rounds
90lbs front squat
5
Hipster
Carlos
6pm CrossFit
9 Rounds
Female Clients
1
Laura
Ringgold
4pm CrossFit
10 Rounds
1
Lindsey
Hempy
6am CrossFit
10 Rounds
no belt
2
Maria
Mercado
6pm CrossFit
9 Rounds
Rested at round 6
3
kasey
stark
4pm CrossFit
20 Rounds
85lb from rack, 30 sec attempts or 15 reps, 5 lat burpees in rd 4
3
Theresa
Brinsa
4pm CrossFit
20 Rounds
65 #, 30 sec ski irg, 4 burpee SU
4
Alyssa
Telles-Nolan
8am CrossFit
10 Rounds
70lbs. fr sq 6 rounds of 6 4 of 4 for burpees
4
April
Hernandez
8am CrossFit
10 Rounds
Modified due to back
4
Beth
Gray
12pm CrossFit
10 Rounds
over 24 minutes (50 SU/9 front squat - 55#)
4
Esmeralda
Bernal
7pm CrossFit
10 Rounds
4 rounds 75# 6 rounds #65 from rack 105 single under for round
4
Jaymee
Rivera
12pm CrossFit
10 Rounds
15
4
Kaitlin
Woods
5pm CrossFit
10 Rounds
65lb front squat 20 double unders
4
Michelle
Robidas
6am CrossFit
10 Rounds
85lb, singles with doubles
4
Rowena
Sinclair
12pm CrossFit
10 Rounds
4
Vienna
Kaiser
8am CrossFit
10 Rounds
10situps & 5 35lb fs
4
Wifey
(aka Chris ...
6pm CrossFit
10 Rounds
75lb
5
Allison
Hart
7pm CrossFit
9 Rounds
25 DU/ 85# x3 20 DU/ 75# x6
5
Donica
Ryder ⛵️
6am CrossFit
9 Rounds
65# front squats, 35 DUs
5
Heather
Dunn
5pm CrossFit
9 Rounds
75#
6
Patti
Gerckens
8am CrossFit
0 Rounds
Who knows how many I did. I just kept throwing the bag over. Mayb...
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