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Components
Bench Press
Metcon
30 Cal Ski Erg
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
Bench and GHDs - 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):
73 (46/27)
Workout
Bench and GHDs
Warm-up
:30 Single Unders
:30 Double Unders
:30 Hollow Rocks
20 Ext Rot Low
20 Pushups
10 Cossack Squats
10 GHD Situps
10 GHD Hip Ext
Banded Monster Walk + Lateral Steps
1:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
Strength
Bench Press (15 Minutes to a heavy 3)
Bench Press
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Rounds:
15 Bar Dips
12 GHD Sit-ups
9 x 10 Meter Shuttle Sprints
30 Cal Ski Erg (Time)
30 Cal Ski Erg
Post Metcon
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 05, 2019
Male Clients
1
Rashaad
Scott
6pm CrossFit
1 x 3 @ 275 lbs
2
Nate
Cobb
8am CrossFit
1 x 3 @ 262 lbs
3
Jim
Pinkerton
6am CrossFit
1 x 3 @ 255 lbs
4
Craig
Kreinest
5pm CrossFit
1 x 3 @ 245 lbs
4
Davey
Melzer
4pm CrossFit
1 x 3 @ 245 lbs
4
Papi
Aka Teddy
4pm CrossFit
1 x 3 @ 245 lbs
4
Trenton
Mulder
5pm CrossFit
1 x 3 @ 245 lbs
5
Tom
Brown
6pm CrossFit
1 x 3 @ 235 lbs
6
Connor
Miller 🍟 🍔
7pm CrossFit
1 x 3 @ 226 lbs
I Thought Kalmensdottir did 225
7
Fabricio
🦍
12pm CrossFit
1 x 3 @ 225 lbs
7
Robby
Tabellija
12pm CrossFit
1 x 3 @ 225 lbs
8
Brian
Kalmenson
6am CrossFit
1 x 3 @ 220 lbs
9
Adam
Gelfand
12pm CrossFit
1 x 3 @ 215 lbs
9
Denver
Guess
4pm CrossFit
1 x 3 @ 215 lbs
9
Private
5pm CrossFit
1 x 3 @ 215 lbs
9
Ryan
Goderre
4pm CrossFit
1 x 3 @ 215 lbs
10
Jake
White
6am CrossFit
1 x 3 @ 205 lbs
assistance on the last rep of every set did a total of 10 sets, m...
10
Joshua
Holmes
5pm CrossFit
1 x 3 @ 205 lbs
10
Nathan
Thompson
12pm CrossFit
1 x 3 @ 205 lbs
10
Ryan
Holcombe
6pm CrossFit
1 x 3 @ 205 lbs
10
Scott
Kellner
6am CrossFit
1 x 3 @ 205 lbs
11
Chris
Bartley
4pm CrossFit
1 x 3 @ 195 lbs
12
Salvador
Urena
4pm CrossFit
1 x 3 @ 190 lbs
13
Bill
Curci
4pm CrossFit
1 x 3 @ 185 lbs
13
Dominic
Pardini
6pm CrossFit
1 x 3 @ 185 lbs
13
Jay
Cortez
6pm CrossFit
1 x 3 @ 185 lbs
13
Private
6pm CrossFit
1 x 3 @ 185 lbs
13
Saul
Manzo
6pm CrossFit
1 x 3 @ 185 lbs
14
Chris
Aldrich
12pm CrossFit
1 x 3 @ 175 lbs
14
Christopher
Gonzalez
7am CrossFit
1 x 3 @ 175 lbs
14
Lenny
T
4pm CrossFit
1 x 3 @ 175 lbs
14
Moyzes
Dias
7am CrossFit
1 x 3 @ 175 lbs
15
AJ!
Isabelo
6am CrossFit
1 x 3 @ 170 lbs
like Whitney, I have nothing
16
Andrés
Herrera
4pm CrossFit
1 x 3 @ 165 lbs
16
Chad
Baker
12pm CrossFit
1 x 3 @ 165 lbs
16
Zach
Jones
12pm CrossFit
1 x 3 @ 165 lbs
17
Eric
Otero
6pm CrossFit
1 x 3 @ 160 lbs
17
Jaimeson
Pollen
6pm CrossFit
1 x 3 @ 160 lbs
18
Abdullah
Bin Essa
7pm CrossFit
1 x 3 @ 155 lbs
18
Ebrahim
Altaher
7am CrossFit
1 x 3 @ 155 lbs
18
Steven
Bui
7pm CrossFit
1 x 3 @ 155 lbs
18
Todd
Young
7am CrossFit
1 x 3 @ 155 lbs
18
Tyler
Eickmann
5pm CrossFit
1 x 3 @ 155 lbs
19
S.W
SHIM
12pm CrossFit
1 x 3 @ 145 lbs
20
Jeffrey
Mankey
12pm CrossFit
1 x 3 @ 135 lbs
21
Ulrick
Matsunaga
7am CrossFit
1 x 2 @ 235 lbs
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 3 @ 155 lbs
2
Patricia
Brown
6pm CrossFit
1 x 3 @ 130 lbs
3
Kim
McGrath
4pm CrossFit
1 x 3 @ 125 lbs
3
Kym
Janke
4pm CrossFit
1 x 3 @ 125 lbs
much tougher than it should have been
3
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 125 lbs
4
Karli-Mae
Ochoa
6am CrossFit
1 x 3 @ 120 lbs
5
Manda
Serna
12pm CrossFit
1 x 3 @ 115 lbs
5
Tammy
Nguyen
6am CrossFit
1 x 3 @ 115 lbs
5
Private
4pm CrossFit
1 x 3 @ 115 lbs
6
Kait
Pollen
6pm CrossFit
1 x 3 @ 111 lbs
7
Brenna
Jarrells
4pm CrossFit
1 x 3 @ 110 lbs
7
Katie
Klink
6am CrossFit
1 x 3 @ 110 lbs
7
Theresa
Brinsa
4pm CrossFit
1 x 3 @ 110 lbs
8
Nicole
Schneider
6pm CrossFit
1 x 3 @ 107 lbs
8
Sharon
Yoon 🦄
4pm CrossFit
1 x 3 @ 107 lbs
9
Danielle
Barragan
5pm CrossFit
1 x 3 @ 105 lbs
9
Laura
Ringgold
4pm CrossFit
1 x 3 @ 105 lbs
10
Brooke🦄
Beronda 🦏
12pm CrossFit
1 x 3 @ 95 lbs
10
Camille
Chamberlen
7am CrossFit
1 x 3 @ 95 lbs
10
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 95 lbs
one rep at 100 lbs
11
Janis
Green
7am CrossFit
1 x 3 @ 90 lbs
2 @95
12
Alissa
Cobb
7am CrossFit
1 x 3 @ 87 lbs
13
Ana
Lozano
12pm CrossFit
1 x 3 @ 85 lbs
13
kasey
stark
5pm CrossFit
1 x 3 @ 85 lbs
13
Lisa
Gift
5pm CrossFit
1 x 3 @ 85 lbs
14
Gretchen
Otero
6pm CrossFit
1 x 3 @ 70 lbs
2 @ 75
15
Deandra
Van Houten
6pm CrossFit
1 x 1 @ 145 lbs
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