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Components
Front Squat
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
Front Squats + Box Jumps + Rowing - 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):
68 (36/32)
Workout
Front Squats + Box Jumps + Rowing
Warm-up
3-Minute Amrap:
15 Air Squats
10 Hollow Rocks
5 Box Jumps (30/24)
As a Group:
Guided Front Squat Prep
Front Squat (Heavy Triple)
10 minutes
Metcon (Calories)
Five 3-minute rounds of:
10 front squats (185/125)
10 box jumps (30/24)
Row for max calories
Rest 3 minutes between rounds.
Score: Total Calories Rowed.
Front Squats are from the floor and choose a heavy weight you can start unbroken for 10.
If all rowers are claimed, assault bike for calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 05, 2018
Male Clients
1
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 3 @ 285 lbs
Caught 305 clean, couldnt stand today.
2
Troy
Torres
5pm CrossFit
1 x 3 @ 265 lbs
3
Olivier
Derei
7pm CrossFit
1 x 3 @ 235 lbs
3
Ryan
McBride
4pm CrossFit
1 x 3 @ 235 lbs
3
Tom
Brown
6pm CrossFit
1 x 3 @ 235 lbs
4
Gerard
Castro
6am CrossFit
1 x 3 @ 231.52 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 3 @ 225 lbs
power clean
5
Dan
Chavez
12pm CrossFit
1 x 3 @ 225 lbs
5
Private
5pm CrossFit
1 x 3 @ 225 lbs
5
Jin
Bae
6pm CrossFit
1 x 3 @ 225 lbs
6
Private
6am CrossFit
1 x 3 @ 215 lbs
6
Brandon
Wright
5pm CrossFit
1 x 3 @ 215 lbs
6
Brian
Kalmenson
6am CrossFit
1 x 3 @ 215 lbs
6
Craig
Kreinest
5pm CrossFit
1 x 3 @ 215 lbs
6
Moyzes
Dias
7pm CrossFit
1 x 3 @ 215 lbs
7
Mike
Tighe
12pm CrossFit
1 x 3 @ 205 lbs
7
Ramon
Ulloa
5pm CrossFit
1 x 3 @ 205 lbs
7
Robby
Tabellija
12pm CrossFit
1 x 3 @ 205 lbs
7
Ryan
Goderre
5pm CrossFit
1 x 3 @ 205 lbs
8
Ulrick
Matsunaga
8am CrossFit
1 x 3 @ 195 lbs
9
Craig
Tino
7am CrossFit
1 x 3 @ 185 lbs
from the floor
9
Galen
Hernandez
4pm CrossFit
1 x 3 @ 185 lbs
9
Hipster
Carlos
6pm CrossFit
1 x 3 @ 185 lbs
9
Nate
Cobb
8am CrossFit
1 x 3 @ 185 lbs
9
Tony
Huynh
6am CrossFit
1 x 3 @ 185 lbs
10
Andrés
Herrera
8am CrossFit
1 x 3 @ 165 lbs
10
Private
6pm CrossFit
1 x 3 @ 165 lbs
10
Ryan
Figuerado
5pm CrossFit
1 x 3 @ 165 lbs
11
Bill
Curci
5pm CrossFit
1 x 3 @ 155 lbs
11
Sean
Reynolds
7pm CrossFit
1 x 3 @ 155 lbs
started 95
11
Tyler
Clark
4pm CrossFit
1 x 3 @ 155 lbs
12
Tyler
Eickmann
5pm CrossFit
1 x 3 @ 145 lbs
13
Adrian
de Arriba
4pm CrossFit
1 x 3 @ 135 lbs
13
Kevin
Baker
12pm CrossFit
1 x 3 @ 135 lbs
from floor
14
Chris
Gray
12pm CrossFit
1 x 3 @ 125 lbs
cleaned from floor
15
William
Rico
5pm CrossFit
1 x 3 @ 85 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 3 @ 170 lbs
from floor
2
Steph
Jarosz
6am CrossFit
1 x 3 @ 150 lbs
3
Lindsey
Hempy
6am CrossFit
1 x 3 @ 145 lbs
3
Patricia
Brown
6pm CrossFit
1 x 3 @ 145 lbs
4
Emily
Gruber
6am CrossFit
1 x 3 @ 135 lbs
4
Maria
Mercado
6pm CrossFit
1 x 3 @ 135 lbs
4
Shannon
Blyth
6am CrossFit
1 x 3 @ 135 lbs
5
Karli-Mae
Ochoa
6am CrossFit
1 x 3 @ 125 lbs
5
Kim
McGrath
6pm CrossFit
1 x 3 @ 125 lbs
5
Kym
Janke
8am CrossFit
1 x 3 @ 125 lbs
5
Leigh
Bryant
6am CrossFit
1 x 3 @ 125 lbs
5
Private
5pm CrossFit
1 x 3 @ 125 lbs
6
Alicia
Dolan
4pm CrossFit
1 x 3 @ 115 lbs
From floor
6
Paige
Hartman
6am CrossFit
1 x 3 @ 115 lbs
Sloppy
6
Samantha
Berenter
12pm CrossFit
1 x 3 @ 115 lbs
7
Kait
Pollen
6pm CrossFit
1 x 3 @ 110 lbs
8
Janelle
Humphrey
6am CrossFit
1 x 3 @ 105 lbs
8
Patti
Gerckens
8am CrossFit
1 x 3 @ 105 lbs
8
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 105 lbs
9
Danielle
Barragan
5pm CrossFit
1 x 3 @ 100 lbs
9
Janis
Green
7am CrossFit
1 x 3 @ 100 lbs
From floor
9
Laura
Ringgold
4pm CrossFit
1 x 3 @ 100 lbs
Squat clean from floor
9
Sarah
Calvert
8am CrossFit
1 x 3 @ 100 lbs
10
Kaitlin
Backes
4pm CrossFit
1 x 3 @ 95 lbs
from floor
10
Katie
Klink
6am CrossFit
1 x 3 @ 95 lbs
10
Lori
Pope
7am CrossFit
1 x 3 @ 95 lbs
10
Vienna
Kaiser
8am CrossFit
1 x 3 @ 95 lbs
11
Beth
Gray
4pm CrossFit
1 x 3 @ 90 lbs
12
Chelsie
Coughlin
8am CrossFit
1 x 3 @ 85 lbs
12
Dani
Simpson
4pm CrossFit
1 x 3 @ 85 lbs
13
Alissa
Cobb
6am CrossFit
4 x 3 @ 65 lbs
#65
14
Rowena
Sinclair
12pm CrossFit
1 x 3 @ 50 lbs
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