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Components
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
Long One - 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 (30/20)
Workout
Long One
Warm-up
2 Rounds of:
5 Double Push-up Burpees
10 Cuban Presses
5 PVC Passes
10 GHD Hip Extensions
THEN
Emtpy Barbell Warm-up + Drills
Metcon
Metcon (Time)
2 Rounds of:
15 Power Cleans (115/85)
15 Bar Facing Burpees
INTO
3 Rounds of:
2 Rope Climbs (15 ft.)
20 GHD Sit-ups
200m Run
INTO
200m Farmer's Carry (53/35 or 50/35)
*Every burpee must be two foot takeoff and you must rotate 180* in the air. "Land facing the bar each jump"
25 Minute Cap
*Sub 5 Strict Pull-ups per rope climb
Accessory Work
Metcon (No Measure)
3x10 KB RDL (5-second tempo down)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 09, 2020
Male Clients
1
Adam
Gelfand
12pm CrossFit
13:52
2
Brian
Kalmenson
6am CrossFit
13:59
3
Mike
Tighe
12pm CrossFit
14:01
Legless RC's
4
Ryan
Figuerado
5pm CrossFit
14:10
5
Frank!e
Armas
12pm CrossFit
14:33
6
AJ!
Isabelo
6am CrossFit
14:36
7
Papi
Aka Teddy
4pm CrossFit
14:50
8
Ashish
Grover
12pm CrossFit
15:28
9
Andrés
Herrera
4pm CrossFit
15:44
10
Fernando
Flores
6pm CrossFit
16:12
11
Ryan
Keith
12pm CrossFit
16:18
12
Bill
Curci
4pm CrossFit
16:28
13
Brian
Kent
5pm CrossFit
17:10
14
Private
6am CrossFit
17:20
15
Kevin
Gelfand
12pm CrossFit
17:25
16
Brandon
Thorsten
5pm CrossFit
19:13
17
TOM
Hill
6am CrossFit
19:24
18
Ryan
Holcombe
6pm CrossFit
19:31
19
Chad
Baker
12pm CrossFit
19:43
20
Fabricio
🦍
12pm CrossFit
21:40
21
Jason
Pierson
12pm CrossFit
23:28
22
Robby
Tabellija
12pm CrossFit
16:01
sub everything
23
Jerry
Gramling
4pm CrossFit
18:23
scaled last two rope climbs. (shoulder)
23
Jordan
Hershberger
5pm CrossFit
18:23
95lb
24
Nate
Cobb
12pm CrossFit
18:46
25
John
King
12pm CrossFit
20:07
wouldve been Rx but didnt get a good rope climb, worked on hitchi...
26
Jet
Javelet
6am CrossFit
22:37
75lb clean
27
Kevin
Henderson
12pm CrossFit
22:45
yes...
28
Ahmed
Dahir
7am CrossFit
22:50
sub rope climb for strict p.u.
29
Ryan
Gift
6am CrossFit
29:20
95lb power clean, kb 44lb
Female Clients
1
Lindsey
Hempy
6am CrossFit
17:54
still so sore
2
Kim
McGrath
8am CrossFit
19:18
105# PC / 53# KB
3
Donica
Ryder ⛵️
6am CrossFit
21:30
yay! Rx!
4
Becca
Chang
5pm CrossFit
21:52
5
Heather
Spears
5pm CrossFit
22:27
6
Camille
Chamberlen
8am CrossFit
23:18
7
kasey
stark
5pm CrossFit
18:05
85lb clean, banded pu, 20lb weighted situps, 35 lb farmers
8
Claudia
Chaloner
5pm CrossFit
19:22
10 strict pull up = 2 rope climbs
9
Beth
Gray
12pm CrossFit
20:30
modified: 75# cleanx15 / 1 rope climb / 10 GHD 2 rounds + 200m fa...
9
Lisa
Gift
5pm CrossFit
20:30
75#pc; 1 rope climb
10
Kait
Pollen
5pm CrossFit
21:00
ish minutes, 65# pc, 15 burpee step over bar, 3 rope hitches per ...
11
Kaitlin
Woods
6pm CrossFit
22:22
65 lbs power clean
12
Rowena
Sinclair
12pm CrossFit
22:40
13
Melissa
Gomez
8am CrossFit
22:44
85lbs PC/ Single Rope Climb/ 35 KB FC
14
Theresa
Brinsa
4pm CrossFit
23:10
60,40 su,35 LB kb
15
Allison
Hart
6pm CrossFit
24:10
power cleans RX 85# rope climbs: 1st round RX, rd2 10 pull ups 1 ...
16
Brenna
Jarrells
12pm CrossFit
24:33
scaled everything
17
Vienna
Kaiser
8am CrossFit
24:35
55lbs cleans, box burpees, 10 strict pull ups, straight leg situp...
18
Maria
Mercado
6pm CrossFit
25:00
Sub 10 strict pull ups per rope climb, everything else RX
19
Veronica
King
6am CrossFit
26:00
banded (2, 1")pullups for last set 75# barbell
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