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Components
Bench Press
Metcon
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
Bring back Tanktop Tuesdays! - 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):
74 (40/34)
Workout
Bring back Tanktop Tuesdays!
Warm-up
Bear Crawl --->
5 Double Pushup Inchworms
Burpee Broad Jump <---
15 Banded Low External Rotations / side
20 Palloff Presses / side
15 Scap Pushups
15 Scap Pullups
10 Ring Rows
5 Strict Pullups
20 Pushups
0:30 Hanging L-Hold
1:00 Side Plank / side
1:00 of Double Unders Practice
Bench Press (3-3-3-3-3)
Bench Press
15 minutes
Metcon (AMRAP - Rounds)
EMOM x10
Odd minutes: 10 Strict Pullups
Even Minutes: 10 Barbell Curls (65/45)
Score: Rounds successfully completed.
Real Score: How much pump you have.
No Rounds should be skipped. If 10 strict pullups isn't something you can consistently pull off in a minute, scale the number of reps down (minimum of 7 reps though).
Barbell Curl weight can always be scaled down- these should be easy but will add up on the pullups.
Immediately into...
Starting on minute #11...
Metcon (Time)
25 Target Burpees (6")
50 Double Unders
25 Target Burpees (6")
100 Double Unders
7 minute timecap (ending minute #18)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 06, 2018
Male Clients
1
Ramon
Ulloa
6pm CrossFit
1 x 3 @ 255 lbs
2
Nate
Cobb
8am CrossFit
1 x 3 @ 245 lbs
3
Brandon
Wright
5pm CrossFit
1 x 3 @ 235 lbs
3
Craig
Kreinest
4pm CrossFit
1 x 3 @ 235 lbs
3
Iain
Fulton
7am CrossFit
1 x 3 @ 235 lbs
3
Robby
Tabellija
12pm CrossFit
1 x 3 @ 235 lbs
3
Ryan
McBride
12pm CrossFit
1 x 3 @ 235 lbs
3
Tom
Brown
6pm CrossFit
1 x 3 @ 235 lbs
4
Brad
Damon
6am CrossFit
1 x 3 @ 225 lbs
4
Connor
Miller 🍟 🍔
7pm CrossFit
1 x 3 @ 225 lbs
4
Jin
Bae
5pm CrossFit
1 x 3 @ 225 lbs
5
Private
6am CrossFit
1 x 3 @ 220 lbs
6
Adam
Gelfand
12pm CrossFit
1 x 3 @ 215 lbs
struggle
6
Galen
Hernandez
12pm CrossFit
1 x 3 @ 215 lbs
7
Christopher
Gonzalez
12pm CrossFit
1 x 3 @ 205 lbs
1 rep 215
7
Denver
Guess
12pm CrossFit
1 x 3 @ 205 lbs
7
Private
5pm CrossFit
1 x 3 @ 205 lbs
7
Ulrick
Matsunaga
6pm CrossFit
1 x 3 @ 205 lbs
2 Rep at 215
8
Craig
Tino
7am CrossFit
1 x 3 @ 195 lbs
no bounce
8
Fernando
Flores
6pm CrossFit
1 x 3 @ 195 lbs
8
Michael
SYLLIAASEN
5pm CrossFit
1 x 3 @ 195 lbs
9
AJ!
Isabelo
6am CrossFit
1 x 3 @ 190 lbs
10
Brian
Kent
7pm CrossFit
1 x 3 @ 185 lbs
10
Dan
Chavez
12pm CrossFit
1 x 3 @ 185 lbs
10
Ilya
Zavalov
12pm CrossFit
1 x 3 @ 185 lbs
10
Olivier
Derei
7pm CrossFit
1 x 3 @ 185 lbs
took it easy, first time benchin in 4 months
10
Ryan
Goderre
5pm CrossFit
1 x 3 @ 185 lbs
11
Ryan
Figuerado
4pm CrossFit
1 x 3 @ 175 lbs
12
Sean
Reynolds
7pm CrossFit
5 x 3 @ 165 lbs
12
Brendan
Homnick
4pm CrossFit
1 x 3 @ 165 lbs
13
Brandon
Thorsten
4pm CrossFit
5 x 10 @ 155 lbs
13
Andrés
Herrera
5pm CrossFit
1 x 3 @ 155 lbs
missed the last lift
13
Tyler
Clark
4pm CrossFit
1 x 3 @ 155 lbs
14
Adrian
de Arriba
4pm CrossFit
1 x 3 @ 140 lbs
15
Tyler
Eickmann
5pm CrossFit
1 x 3 @ 135 lbs
16
Chris
Gray
8am CrossFit
1 x 3 @ 125 lbs
17
Avi
Raful
7pm CrossFit
1 x 3 @ 75 lbs
18
Yannick
Bayingana
6pm CrossFit
1 x 2 @ 235 lbs
18
Bill
Curci
6pm CrossFit
1 x 1 @ 195 lbs
did 185x3, 195 once and a negative and failed on 2nd at 195
18
Oscar
Ramirez-Garcia
8am CrossFit
1 x 1 @ 330 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 3 @ 160 lbs
2
ashley
green
6pm CrossFit
1 x 3 @ 135 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 3 @ 135 lbs
1 x 2 147
3
Patricia
Brown
7pm CrossFit
1 x 3 @ 130 lbs
4
Emily
Gruber
6am CrossFit
1 x 3 @ 125 lbs
130x1
4
Kim
McGrath
6pm CrossFit
1 x 3 @ 125 lbs
4
Kym
Janke
4pm CrossFit
1 x 3 @ 125 lbs
4
Manda
Serna
4pm CrossFit
1 x 3 @ 125 lbs
2 @135
4
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 125 lbs
85-95-105-115-125
5
Leigh
Bryant
6am CrossFit
1 x 3 @ 115 lbs
6
Private
5pm CrossFit
1 x 3 @ 112 lbs
7
Lindsey
Hempy
6am CrossFit
1 x 3 @ 110 lbs
8
Chelsie
Coughlin
8am CrossFit
1 x 3 @ 105 lbs
8
Heather
Dunn
4pm CrossFit
1 x 3 @ 105 lbs
8
Tammy
Nguyen
6am CrossFit
1 x 3 @ 105 lbs
9
Kait
Pollen
6pm CrossFit
1 x 3 @ 100 lbs
9
Maria
Mercado
6pm CrossFit
1 x 3 @ 100 lbs
9
Theresa
Brinsa
12pm CrossFit
1 x 3 @ 100 lbs
10
Courtney
Roberts
6pm CrossFit
1 x 3 @ 95 lbs
10
Janelle
Humphrey
6am CrossFit
1 x 3 @ 95 lbs
10
Lori
Pope
7am CrossFit
1 x 3 @ 95 lbs
10
Steph
Jarosz
6pm CrossFit
1 x 3 @ 95 lbs
11
Janis
Green
7am CrossFit
1 x 3 @ 90 lbs
11
Kaitlin
Backes
12pm CrossFit
1 x 3 @ 90 lbs
2 at 95
11
Katie
Clarke
4pm CrossFit
1 x 3 @ 90 lbs
2X95
11
Laura
Ringgold
4pm CrossFit
1 x 3 @ 90 lbs
12
Alissa
Cobb
7am CrossFit
1 x 3 @ 75 lbs
12
Dani
Simpson
12pm CrossFit
1 x 3 @ 75 lbs
12
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 75 lbs
ouch shoulder
13
Sarah
Calvert
12pm CrossFit
1 x 3 @ 70 lbs
14
Samantha
Berenter
12pm CrossFit
2 x 2 @ 100 lbs
14
Katrin
Henricksen
6pm CrossFit
1 x 2 @ 100 lbs
3 & 95, 1 @ 105
14
Sandra
Mendez
5pm CrossFit
1 x 2 @ 90 lbs
14
Taylor
Hempy
6am CrossFit
1 x 2 @ 95 lbs
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