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Components
Back Squat
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
Squats + Wall Balls/GHD Sit-ups/Double Unders - 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):
58 (29/29)
Workout
Squats + Wall Balls/GHD Sit-ups/Double Unders
Warm-up
3 Rounds:
200m Run
0:30 Hollow Hold + 20 Air Squats
1 Round:
1 minute of Double Unders
:30 Perfect Lunge (per side)
20 GHD Hip Extensions
Grab a barbell For Banded Tempo Squats with coach ( 10x 43x0 tempo)
Strength
Back Squat (5 x 5 @ 75%)
8 Minutes to build to 75%
We will complete the 5x5 together, on 2-minute intervals.
Complete 3 Max Effort jumps between working sets.
Metcon
Metcon (Time)
21-15-9
Wall Balls (20/14 to 11/10 ft.)
GHD Sit-ups
2x Double Unders
*30m Sled Sprint after each Round (Sled+ 140/90lbs)
(12 Minute Cap)
Scale so that the first 21 reps of each movement can be done unbroken.
Sub for GHD is 2x Ab Mat Situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 11, 2019
Male Clients
1
Trenton
Mulder
5pm CrossFit
5 x 5 @ 285 lbs
2
Adam
Gelfand
12pm CrossFit
5 x 5 @ 265 lbs
3
Fabricio
🦍
12pm CrossFit
5 x 5 @ 260 lbs
4
Connor
Miller 🍟 🍔
5pm CrossFit
5 x 5 @ 255 lbs
5
Jim
Sirovy
12pm CrossFit
5 x 5 @ 245 lbs
6
Brian
Kalmenson
6am CrossFit
5 x 5 @ 235 lbs
6
Ulrick
Matsunaga
6am CrossFit
5 x 5 @ 235 lbs
7
Andrés
Herrera
4pm CrossFit
5 x 5 @ 225 lbs
7
Private
6pm CrossFit
5 x 5 @ 225 lbs
7
Nate
Cobb
8am CrossFit
5 x 5 @ 225 lbs
70%
7
Robby
Tabellija
12pm CrossFit
5 x 5 @ 225 lbs
8
Mike
Tighe
4pm CrossFit
5 x 5 @ 215 lbs
9
Denver
Guess
12pm CrossFit
5 x 5 @ 205 lbs
9
Salvador
Urena
6pm CrossFit
5 x 5 @ 205 lbs
10
Ryan
Figuerado
5pm CrossFit
5 x 5 @ 195 lbs
11
Bill
Curci
4pm CrossFit
5 x 5 @ 185 lbs
11
Dominic
Pardini
6pm CrossFit
5 x 5 @ 185 lbs
11
Jaimeson
Pollen
5pm CrossFit
5 x 5 @ 185 lbs
12
Chad
Baker
12pm CrossFit
5 x 5 @ 180 lbs
13
Keith
Homco
5pm CrossFit
5 x 5 @ 175 lbs
Fairly light load, could have nearly doubled reps each set.
14
Eric
Svensen
6am CrossFit
5 x 5 @ 135 lbs
15
S.W
SHIM
12pm CrossFit
5 x 5 @ 125 lbs
15
Steven
Bui
7pm CrossFit
5 x 5 @ 125 lbs
16
Ryan
Holcombe
6pm CrossFit
5 x 5 @ 115 lbs
box squats, left hip + knee hurting
17
Izick
Espinoza
5pm CrossFit
5 x 5 @ 0 lbs
GHR sub
17
Ron
Kao
7pm CrossFit
5 x 5 @ 0 lbs
10 reps per round 40lbs sand bag skwats
17
Craig
Tino
6am CrossFit
3 x 6 @ 245 lbs
17
Brandon
Thorsten
4pm CrossFit
3 x 5 @ 266 lbs
Hammy cramped on 4th set.
17
TOM
Hill
8am CrossFit
2 x 3 @ 295 lbs
Female Clients
1
ashley
green
6pm CrossFit
5 x 5 @ 175 lbs
2
Kim
McGrath
4pm CrossFit
5 x 5 @ 160 lbs
3
Patricia
Brown
6pm CrossFit
5 x 5 @ 155 lbs
4
Gracie
Laciste
4pm CrossFit
5 x 5 @ 150 lbs
4
Jaclyn
Morbitzer
8am CrossFit
5 x 5 @ 150 lbs
5
Camille
Chamberlen
7am CrossFit
5 x 5 @ 145 lbs
70%
5
Janis
Green
7am CrossFit
5 x 5 @ 145 lbs
5
Maria
Mercado
6pm CrossFit
5 x 5 @ 145 lbs
One set at 150
6
Laura
Ringgold
4pm CrossFit
5 x 5 @ 142 lbs
7
Deandra
Van Houten
6pm CrossFit
5 x 5 @ 135 lbs
7
Nicole
Schneider
6pm CrossFit
5 x 5 @ 135 lbs
8
Genesis
Dejesus
12pm CrossFit
5 x 5 @ 131 lbs
9
Alissa
Cobb
7am CrossFit
5 x 5 @ 130 lbs
9
Kait
Pollen
5pm CrossFit
5 x 5 @ 130 lbs
10
Karli-Mae
Ochoa
7am CrossFit
5 x 5 @ 125 lbs
10
kasey
stark
5pm CrossFit
5 x 5 @ 125 lbs
10
Patti
Gerckens
8am CrossFit
5 x 5 @ 125 lbs
11
Danielle
Barragan
12pm CrossFit
5 x 5 @ 121 lbs
12
Donica
Ryder ⛵️
6am CrossFit
5 x 5 @ 115 lbs
12
Theresa
Brinsa
4pm CrossFit
5 x 5 @ 115 lbs
13
Beth
Gray
12pm CrossFit
5 x 5 @ 110 lbs
14
Tammy
Nguyen
6am CrossFit
5 x 5 @ 105 lbs
14
Vienna
Kaiser
8am CrossFit
5 x 5 @ 105 lbs
getting back to it
15
Becca
Chang
6pm CrossFit
5 x 5 @ 100 lbs
15
Wifey
(aka Chris ...
6pm CrossFit
5 x 5 @ 100 lbs
16
Sharon
Yoon 🦄
12pm CrossFit
5 x 5 @ 95 lbs
17
Allison
Hart
12pm CrossFit
5 x 5 @ 85 lbs
17
Rowena
Sinclair
12pm CrossFit
5 x 5 @ 85 lbs
18
Gretchen
Otero
7pm CrossFit
5 x 5 @ 80 lbs
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