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Components
DB Bench Press
DB Lunges
Overhead Plate Flyes
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
Double Strength Tanktop Tuesday - 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):
42 (26/16)
Workout
Double Strength Tanktop Tuesday
Warm-up
800m Run
then
2 Rounds of:
10 Cobras
10 Banded Face Pulls
5 Inchworms
Strength
DB Bench Press (10-10-10 then 3x 10 @ Same weight)
3 sets building to choose a weight. Then the same weight across last three sets, choose wisely! These must all be completed in 10 reps.
DB Lunges (Build to heaviest 50 ft walking lunge)
12 minutes
Accessory Work
Overhead Plate Flyes (3x10)
Finisher
Metcon (Time)
2500m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 10, 2020
Male Clients
1
Jason
Pierson
12pm CrossFit
3 x 10 @ 170 lbs
only 8 on last set
1
Nate
Cobb
12pm CrossFit
3 x 10 @ 170 lbs
85 lb DBs
2
Adam
Gelfand
12pm CrossFit
3 x 10 @ 140 lbs
3 sets of 10 full range bench 70lbs db @kevin
2
Bill
Curci
4pm CrossFit
3 x 10 @ 140 lbs
40-50-60-70x3
3
Mike
Tighe
12pm CrossFit
3 x 10 @ 130 lbs
4
Chad
Baker
12pm CrossFit
3 x 10 @ 120 lbs
4
Fabricio
🦍
6pm CrossFit
3 x 10 @ 120 lbs
4
Ryan
Figuerado
5pm CrossFit
3 x 10 @ 120 lbs
5
Jaimeson
Pollen
4pm CrossFit
3 x 10 @ 100 lbs
50 per hand
5
John
King
12pm CrossFit
3 x 10 @ 100 lbs
2 * 50
5
TOM
Hill
6am CrossFit
3 x 10 @ 100 lbs
6
Iain
Fulton
6pm CrossFit
3 x 10 @ 70 lbs
6
Jake
White
6am CrossFit
3 x 10 @ 70 lbs
70 each arm
7
Ryan
Keith
8am CrossFit
3 x 10 @ 65 lbs
8
Private
6am CrossFit
3 x 10 @ 60 lbs
8
Brian
Sepulveda
5pm CrossFit
3 x 10 @ 60 lbs
8
Lenny
T
6pm CrossFit
3 x 10 @ 60 lbs
9
Ahmed
Dahir
8am CrossFit
3 x 10 @ 50 lbs
50lb per hand
9
Kevin
Henderson
12pm CrossFit
3 x 10 @ 50 lbs
50lb DB
9
Vincent
Lopez
8am CrossFit
3 x 10 @ 50 lbs
10
Christopher
Lai
7am CrossFit
3 x 10 @ 40 lbs
10
Jet
Javelet
6am CrossFit
3 x 10 @ 40 lbs
11
Ryan
Gift
6am CrossFit
3 x 10 @ 35 lbs
12
Kevin
Gelfand
8am CrossFit
2 x 10 @ 160 lbs
Last set did 9.5 (9.5 isnt 10)... do better
12
Ryan
Holcombe
6pm CrossFit
2 x 10 @ 70 lbs
140lbs total
12
Ramon
Ulloa
4pm CrossFit
1 x 9 @ 200 lbs
Female Clients
1
Patrisha
Wilson
8am CrossFit
3 x 10 @ 90 lbs
2
Brenna
Jarrells
7am CrossFit
3 x 10 @ 70 lbs
2
Camille
Chamberlen
8am CrossFit
3 x 10 @ 70 lbs
35lb
2
Lisa
Gift
4pm CrossFit
3 x 10 @ 70 lbs
35/arm
2
Maria
Mercado
6pm CrossFit
3 x 10 @ 70 lbs
2
Melissa
Gomez
8am CrossFit
3 x 10 @ 70 lbs
35 DB per
3
Donica
Ryder ⛵️
6am CrossFit
3 x 10 @ 60 lbs
2 * 30# DBs
3
Kait
Pollen
12pm CrossFit
3 x 10 @ 60 lbs
30# per hand
3
kasey
stark
5pm CrossFit
3 x 10 @ 60 lbs
30 ea hand
4
Janis
Green
7am CrossFit
3 x 10 @ 50 lbs
5
Kym
Janke
4pm CrossFit
3 x 10 @ 40 lbs
5
Michelle
Robidas
6am CrossFit
3 x 10 @ 40 lbs
Spot w last rep
6
Veronica
King
4pm CrossFit
3 x 10 @ 35 lbs
7
Kaitlin
Woods
6pm CrossFit
3 x 10 @ 30 lbs
8
Theresa
Brinsa
12pm CrossFit
3 x 10 @ 20 lbs
8
Yaili
Dominguez ...
6pm CrossFit
3 x 10 @ 20 lbs
5 reps with 25lb
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