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Components
DB Lunges
Back Rack Lunge
Fight Gone Bad
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
Lunges and Fight gone bad - 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):
50 (32/18)
Workout
Lunges and Fight gone bad
Warm-up
Row 500/400m
10 Scap Pullups
15 Ext Rot Low
20 Hollow Rocks
15 GHD Hip Ext.
10 Single Leg Deadlifts (per side)(moderate weight)
10 PVC Passes
50' PVC Overhead Lunge
50' Banded Morster Walk + Lateral Steps
50' DB Front Rack Lunge (light to moderate weight)
Strength
You have a choice between indoors with dumbbells or outdoors with a barbell.
DB Lunges (12 Minutes to a heavy 50' )
Using 2 Dumbbells you need to clean them to your shoulders and lunge.
Back Rack Lunge (12 Minutes to a heavy 50')
Back Rack Lunge
We will have 50' cones setup outside for anyone who wants to barbell Back Rack lunge.
Make sure to bring knee sleeves!
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 06, 2019
Male Clients
1
Brandon
Thorsten
5pm CrossFit
1 x 1 @ 170 lbs
85's. From the hang.
1
Ulrick
Matsunaga
5pm CrossFit
1 x 1 @ 170 lbs
2x 85, ugliest db hang pc ever
2
Jaimeson
Pollen
6pm CrossFit
1 x 1 @ 140 lbs
70# per hand
3
Chad
Baker
12pm CrossFit
1 x 1 @ 120 lbs
60lb bb
3
Fabricio
🦍
12pm CrossFit
1 x 1 @ 120 lbs
2dbx60
3
Ron
Singer
6pm CrossFit
1 x 1 @ 120 lbs
db
3
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 120 lbs
3
Ryan
Goderre
4pm CrossFit
1 x 1 @ 120 lbs
4
Bill
Curci
4pm CrossFit
1 x 1 @ 100 lbs
failed on 120 (60's in each hand) - at 40' (still finished, but h...
4
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 1 @ 100 lbs
Snowboarding 2moro. stayed light (2) 50# DBs.
4
Mark
Patzer
12pm CrossFit
1 x 1 @ 100 lbs
4
Nate
Cobb
8am CrossFit
1 x 1 @ 100 lbs
4
Ryan
Holcombe
7pm CrossFit
1 x 1 @ 100 lbs
2 50lb DBs
4
Tony
Huynh
7am CrossFit
1 x 1 @ 100 lbs
combined weight
5
Davey
Melzer
5pm CrossFit
1 x 1 @ 85 lbs
5
Izick
Espinoza
5pm CrossFit
1 x 1 @ 85 lbs
5
Trenton
Mulder
5pm CrossFit
1 x 1 @ 85 lbs
170 total
6
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 80 lbs
6
Tyler
Eickmann
5pm CrossFit
1 x 1 @ 80 lbs
2x40lbs
7
Steven
Bui
7pm CrossFit
1 x 1 @ 70 lbs
8
Andrés
Herrera
4pm CrossFit
1 x 1 @ 60 lbs
8
Private
5pm CrossFit
1 x 1 @ 60 lbs
8
Frank!e
Armas
5pm CrossFit
1 x 1 @ 60 lbs
50 feet
9
Chris
Aldrich
6am CrossFit
1 x 1 @ 50 lbs
50 lb DBs
9
Eric
Otero
7pm CrossFit
1 x 1 @ 50 lbs
9
Jet
Javelet
5pm CrossFit
1 x 1 @ 50 lbs
9
Salvador
Urena
4pm CrossFit
1 x 1 @ 50 lbs
10
Todd
Young
7am CrossFit
1 x 1 @ 30 lbs
30lbs combined weight
11
Jake
White
6am CrossFit
1 x 1 @ 0 lbs
did bb lunges instead total weight 155
11
Mike
Tighe
12pm CrossFit
1 x 1 @ 0 lbs
11
Moyzes
Dias
7am CrossFit
1 x 1 @ 0 lbs
11
Zach
Jones
12pm CrossFit
1 x 1 @ 0 lbs
Female Clients
1
Claudia
Chaloner
5pm CrossFit
1 x 1 @ 140 lbs
DBs on shoulders
2
Genesis
Dejesus
7pm CrossFit
1 x 1 @ 100 lbs
50 per hand.
3
Kait
Pollen
6pm CrossFit
1 x 1 @ 80 lbs
front rack
3
Lisa
Gift
8am CrossFit
1 x 1 @ 80 lbs
3
Private
4pm CrossFit
1 x 1 @ 80 lbs
4
Becca
Chang
6pm CrossFit
1 x 1 @ 70 lbs
dumbells
4
kasey
stark
5pm CrossFit
1 x 1 @ 70 lbs
35 each hand
5
Allison
Hart
12pm CrossFit
1 x 1 @ 60 lbs
5
Danielle
Barragan
12pm CrossFit
1 x 1 @ 60 lbs
6
Alexa
Strauss-Derby
7am CrossFit
1 x 1 @ 50 lbs
Scaled to 25 each
6
Brenna
Jarrells
4pm CrossFit
1 x 1 @ 50 lbs
6
Kym
Janke
4pm CrossFit
1 x 1 @ 50 lbs
each shoulder - could not get 60lb to my left shoulder
7
Patti
Gerckens
8am CrossFit
1 x 1 @ 45 lbs
Lunged with bar
8
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 40 lbs
9
Karli-Mae
Ochoa
7am CrossFit
1 x 16 @ 35 lbs
9
Beth
Gray
4pm CrossFit
1 x 1 @ 35 lbs
10
Janny
Zaa
6pm CrossFit
1 x 1 @ 30 lbs
11
ashley
green
7am CrossFit
1 x 1 @ 0 lbs
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