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Components
Arnold Press
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
Get Some - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (18/10)
Workout
Get Some
Warm-Up
800m Run
10 Perfect Lunges w/ Rotation
2 Rounds:
10 Banded woodchoppers /side
50 ft Lunge
10 Single Arm KB Thrusters/side
Strength
Arnold Press (8-8-8 then 2 x 8 )
Superset with 7/7 Banded Woodchoppers (small black band)
Metcon
Metcon (Time)
For Time:
Buy in: 800m Run
Then:
50 Wall Balls (20/14lbs)
40/30 Calorie Ski Erg
30 Handstand Push-ups
20 Box Jump Overs (24/20")
10 Bar Muscle-ups
Scale:
30 HSPU -> 30 DB Push Press (50/30’s)
10 Bar Muscle-ups -> 45 Supine Barbell Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 27, 2020
Male Clients
1
Ramon
Ulloa
4pm CrossFit
2 x 8 @ 60 lbs
2
Adam
Gelfand
12pm CrossFit
2 x 8 @ 50 lbs
2
Brian
Kalmenson
6am CrossFit
2 x 8 @ 50 lbs
50/hand
2
Jim
Pinkerton
6am CrossFit
2 x 8 @ 50 lbs
3
Craig
Kreinest
4pm CrossFit
2 x 8 @ 45 lbs
each hand
4
Bill
Curci
4pm CrossFit
2 x 8 @ 40 lbs
4
Brian
Sepulveda
4pm CrossFit
2 x 8 @ 40 lbs
4
Jerry
Gramling
4pm CrossFit
2 x 8 @ 40 lbs
4
John
King
4pm CrossFit
2 x 8 @ 40 lbs
4
Mike
Tighe
12pm CrossFit
2 x 8 @ 40 lbs
4
Ryan
Figuerado
5pm CrossFit
2 x 8 @ 40 lbs
4
Ryan
Holcombe
5pm CrossFit
2 x 8 @ 40 lbs
2x 40lb DBs
5
Ahmed
Dahir
12pm CrossFit
2 x 8 @ 35 lbs
5
Andrés
Herrera
4pm CrossFit
2 x 8 @ 35 lbs
6
Eduardo
Anguiano Lopez
7am CrossFit
2 x 8 @ 30 lbs
3x8 for 30 lb
6
Kevin
Henderson
12pm CrossFit
2 x 8 @ 30 lbs
6
Vincent
Lopez
8am CrossFit
2 x 8 @ 30 lbs
7
Christopher
Lai
7am CrossFit
2 x 8 @ 25 lbs
Female Clients
1
kasey
stark
5pm CrossFit
2 x 8 @ 50 lbs
25lb per hand
2
Alyssa
Telles-Nolan
7am CrossFit
2 x 8 @ 30 lbs
2
Ruth
Rittermann
7am CrossFit
2 x 8 @ 30 lbs
3
Donica
Ryder ⛵️
6am CrossFit
2 x 8 @ 25 lbs
2 reps at 30 lbs
3
Melissa
Gomez
7am CrossFit
2 x 8 @ 25 lbs
3
Theresa
Brinsa
4pm CrossFit
2 x 8 @ 25 lbs
4
Allison
Hart
12pm CrossFit
4 x 8 @ 20 lbs
4
Kait
Pollen
12pm CrossFit
3 x 8 @ 20 lbs
4
Esmeralda
Bernal
12pm CrossFit
2 x 8 @ 20 lbs
4
Veronica
King
4pm CrossFit
2 x 8 @ 20 lbs
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