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Components
DB Rows
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
Pull-ups, Deadlifts, 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):
46 (29/17)
Workout
Pull-ups, Deadlifts, Double Unders
Warm-up
12 Minutes:
200m Run
10 Scap Pull-ups
50ft Banded Lateral steps (per side)
10 DB Rows (per side)
10 GHD Hip Ext.
Strength
DB Rows (12-12-10-8 (per side))
one dumbbell, increasing in weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP of:
10 Deadlifts (185/125)
15 Pull-ups
30 Double Unders
Mobility
Metcon (No Measure)
2 min Lacrosse Ball Glutes / side
2 min Lacrosse Ball Front Delts / side
2 min Foam Roll T-Spine
1 min Foam Roll Lats / side
1 min Deadhang
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 11, 2020
Male Clients
1
Ryan
Figuerado
5pm CrossFit
1 x 8 @ 160 lbs
80lb DBs
2
Jake
White
4pm CrossFit
1 x 8 @ 108 lbs
2
Papi
Aka Teddy
4pm CrossFit
1 x 8 @ 108 lbs
3
John
King
12pm CrossFit
1 x 8 @ 106 lbs
70x12>85x12>90x10>106x10
3
Nate
Cobb
12pm CrossFit
1 x 8 @ 106 lbs
4
Adam
Gelfand
12pm CrossFit
1 x 8 @ 100 lbs
70*12 75*12 85*10 100*8
4
Jaimeson
Pollen
5pm CrossFit
1 x 8 @ 100 lbs
4
Kevin
Gelfand
12pm CrossFit
1 x 8 @ 100 lbs
Per side
4
Tyler
Eickmann
8am CrossFit
1 x 8 @ 100 lbs
AHHHHHHHHHHHHH!!!!!!!! Also, need to make sure my shoulder blades...
5
Private
6am CrossFit
1 x 8 @ 85 lbs
5
Bill
Curci
4pm CrossFit
1 x 8 @ 85 lbs
6
Brian
Kent
4pm CrossFit
1 x 8 @ 80 lbs
6
Ryan
Holcombe
6pm CrossFit
1 x 8 @ 80 lbs
7
Ahmed
Dahir
7am CrossFit
1 x 8 @ 70 lbs
7
Ashish
Grover
7am CrossFit
1 x 8 @ 70 lbs
7
Craig
Kreinest
5pm CrossFit
1 x 8 @ 70 lbs
7
Fabricio
🦍
6pm CrossFit
1 x 8 @ 70 lbs
7
Iain
Fulton
6pm CrossFit
1 x 8 @ 70 lbs
7
Ryan
Keith
12pm CrossFit
1 x 8 @ 70 lbs
8
Andrés
Herrera
4pm CrossFit
1 x 8 @ 65 lbs
8
Eduardo
Anguiano Lopez
7am CrossFit
1 x 8 @ 65 lbs
9
Dakota
Crowley
7pm CrossFit
1 x 8 @ 60 lbs
9
Private
5pm CrossFit
1 x 8 @ 60 lbs
9
Tony
Huynh
7am CrossFit
1 x 8 @ 60 lbs
9
Vincent
Lopez
12pm CrossFit
1 x 8 @ 60 lbs
10
Bill
Houck
7pm CrossFit
6 x 8 @ 55 lbs
10
Kevin
Henderson
12pm CrossFit
1 x 8 @ 55 lbs
11
Jet
Javelet
6am CrossFit
1 x 8 @ 45 lbs
11
Ryan
Gift
6am CrossFit
1 x 8 @ 45 lbs
Female Clients
1
Heather
Spears
12pm CrossFit
1 x 8 @ 70 lbs
2
Maria
Mercado
6pm CrossFit
1 x 8 @ 65 lbs
3
Camille
Chamberlen
8am CrossFit
1 x 8 @ 55 lbs
3
Melissa
Gomez
7am CrossFit
1 x 8 @ 55 lbs
4
Lindsey
Hempy
6am CrossFit
1 x 8 @ 50 lbs
1x10@40
4
Lisa
Gift
5pm CrossFit
1 x 8 @ 50 lbs
5
Donica
Ryder ⛵️
6am CrossFit
1 x 8 @ 45 lbs
5
Janis
Green
7am CrossFit
1 x 8 @ 45 lbs
6
Kait
Pollen
5pm CrossFit
1 x 8 @ 40 lbs
6
kasey
stark
4pm CrossFit
1 x 8 @ 40 lbs
6
Vienna
Kaiser
8am CrossFit
1 x 8 @ 40 lbs
6
Wifey
(aka Chris ...
6pm CrossFit
1 x 8 @ 40 lbs
Per arm
7
Brenna
Jarrells
12pm CrossFit
1 x 8 @ 35 lbs
7
Kaitlin
Woods
6pm CrossFit
1 x 8 @ 35 lbs
8
Thuong
Ton
6am CrossFit
1 x 8 @ 30 lbs
8
Yaili
Dominguez ...
6pm CrossFit
1 x 8 @ 30 lbs
9
Tana
Potter
12pm CrossFit
1 x 8 @ 20 lbs
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