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Components
Weighted Pull-ups
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
Weighted Pullup + Pullups/GHD Situps/Burpee Box Jumps - 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):
61 (36/25)
Workout
Weighted Pullup + Pullups/GHD Situps/Burpee Box Jumps
Warm-up
500m Row
5 Double Pushup Inchworms
10 Scap Pullups
10 Scap Pushups
10 PVC Passes
15 GHD Hip Extensions
20 V-Ups
25 Sit-ups
10 Big Kips
10 Toes Thru Rings
5 Strict Pullups
Weighted Pull-ups (5-5-3-3-2-2)
The Strict Pull-up
15 minutes
Metcon (Time)
3 rounds for time of:
15 burpee box jumps (24/20)
20 pull-ups
25 ghd sit-ups
Scale so that pull-ups and ghd sit-ups can be done in 2 subsets or less.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 27, 2018
Male Clients
1
Mason
Flynn
7pm CrossFit
1 x 2 @ 141 lbs
2
Brandon
Thorsten
4pm CrossFit
1 x 2 @ 110 lbs
Weak.
3
Mike
Tighe
4pm CrossFit
1 x 2 @ 107 lbs
4
Craig
Tino
7am CrossFit
1 x 2 @ 76 lbs
5-5-3-3-2-2
5
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 2 @ 75.5 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 2 @ 71 lbs
6
Private
6am CrossFit
1 x 2 @ 71 lbs
6
Brian
Kalmenson
6am CrossFit
1 x 2 @ 71 lbs
6
Nate
Cobb
8am CrossFit
1 x 2 @ 71 lbs
7
Brandon
Wright
5pm CrossFit
1 x 2 @ 70 lbs
Weak
8
Kevin
Kaiser
7am CrossFit
1 x 2 @ 62 lbs
8
Yannick
Bayingana
6pm CrossFit
1 x 2 @ 62 lbs
9
Private
6pm CrossFit
1 x 2 @ 61.74 lbs
10
Ryan
Goderre
5pm CrossFit
1 x 2 @ 60 lbs
11
Brendan
Homnick
5pm CrossFit
1 x 2 @ 56 lbs
12
Adam
Gelfand
12pm CrossFit
1 x 2 @ 53 lbs
12
Fernando
Flores
6pm CrossFit
1 x 2 @ 53 lbs
13
Ken
Nelson
4pm CrossFit
1 x 2 @ 45 lbs
13
Sean
Ryan
12pm CrossFit
1 x 2 @ 45 lbs
14
Christopher
Gonzalez
12pm CrossFit
1 x 2 @ 44 lbs
14
Jay
Cortez
6pm CrossFit
1 x 2 @ 44 lbs
14
Mark
Hoffman
4pm CrossFit
1 x 2 @ 44 lbs
14
Ron
Singer
6pm CrossFit
1 x 2 @ 44 lbs
44
15
Jin
Bae
4pm CrossFit
1 x 2 @ 40 lbs
16
Gregory
Youngberg
7am CrossFit
1 x 2 @ 35 lbs
Started with body weight x 6 reps, added body weight reps (3-5) i...
17
Ramon
Ulloa
5pm CrossFit
1 x 2 @ 34 lbs
18
Andrés
Herrera
5pm CrossFit
1 x 2 @ 33 lbs
failed 39.5
19
Hipster
Carlos
6pm CrossFit
1 x 2 @ 25 lbs
20
Tyler
Eickmann
5pm CrossFit
1 x 2 @ 21 lbs
21
Iain
Fulton
6am CrossFit
1 x 2 @ 10 lbs
left shoulder
22
Adrian
de Arriba
4pm CrossFit
1 x 2 @ 0 lbs
No weight, just strict pull ups
22
Galen
Hernandez
4pm CrossFit
1 x 2 @ 0 lbs
SMALL PURPLE BAND
22
Ryan
Reynolds
7pm CrossFit
1 x 2 @ 0 lbs
22
Bill
Curci
7pm CrossFit
1 x 1 @ 58 lbs
failed on 2nd one at 58lbs
22
Ryan
Figuerado
6pm CrossFit
1 x 1 @ 52.92 lbs
22
Tom
Brown
6pm CrossFit
1 x 1 @ 53 lbs
didn't even try 2nd rep
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 2 @ 35 lbs
struggle street
1
Emily
Gruber
6am CrossFit
1 x 2 @ 35 lbs
2
Lindsey
Hempy
6am CrossFit
1 x 2 @ 23 lbs
3
Kim
McGrath
5pm CrossFit
1 x 2 @ 22.5 lbs
4
Edna
Castaneda
6pm CrossFit
1 x 2 @ 20 lbs
4
Leigh
Bryant
6am CrossFit
1 x 2 @ 20 lbs
5
Patricia
Brown
7pm CrossFit
1 x 2 @ 15 lbs
6
Maria
Mercado
6pm CrossFit
1 x 2 @ 10 lbs
7
ashley
green
6pm CrossFit
1 x 2 @ 7.5 lbs
8
Private
5pm CrossFit
1 x 2 @ 7 lbs
9
Monica
Pastor
5pm CrossFit
1 x 2 @ 5 lbs
10
Laura
Ringgold
4pm CrossFit
1 x 2 @ 2.5 lbs
11
Chelsie
Coughlin
8am CrossFit
1 x 2 @ 0 lbs
big red band
11
Courtney
Roberts
5pm CrossFit
1 x 2 @ 0 lbs
down to one band one small band
11
Dani
Simpson
12pm CrossFit
1 x 2 @ 0 lbs
thin blk band
11
Donica
Ryder ⛵️
6am CrossFit
1 x 2 @ 0 lbs
can we enter negative weight? ha ha
11
Gracie
Laciste
4pm CrossFit
1 x 2 @ 0 lbs
Bw
11
Kait
Pollen
6pm CrossFit
1 x 2 @ 0 lbs
blue, black+red, black, green, red, bw
11
Kaitlin
Backes
12pm CrossFit
1 x 2 @ 0 lbs
bands
11
Karli-Mae
Ochoa
6am CrossFit
1 x 2 @ 0 lbs
Thin Black Band for last round
11
Katie
Clarke
6am CrossFit
1 x 2 @ 0 lbs
small green
11
Paige
Escamilla
5pm CrossFit
1 x 2 @ 0 lbs
large black bank
11
Tammy
Nguyen
6am CrossFit
1 x 2 @ 0 lbs
1 small red band
11
Taylor
Hempy
6am CrossFit
1 x 2 @ 0 lbs
Thin black band
11
Samantha
Berenter
12pm CrossFit
1 x 1 @ 7.5 lbs
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