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Components
Bench Press
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
Tanktop Tuesday Comeback! - 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):
71 (45/26)
Workout
Tanktop Tuesday Comeback!
Warm-up
400m Run
50 ft. Banded (wrists) Bear Crawl
50 ft. Banded (wrists) Forward Crab Walk
10 Banded (below elbow) Push-ups
10 Banded Low Ext. Rotations / side
20 Banded Pull Aparts
20 Banded (above knee) Pause Glute Bridges [holding DBs]
10 DB Rows / side (moderate)
Strength
Bench Press (Build to a heavy quintuple)
Bench Press
12 minutes
Metcon
Metcon (Time)
3 rounds for time of:
10 Bench Press (BW/0.7x BW)
20 Single-arm DB rows, left arm (70/40)
20 Single-arm DB rows, right arm (70/40)
1000/800m Row
26 minute timecap
If unfinished, any unfinished reps count as extra seconds on your 26 minutes, with the row counting as 10 reps (1 for each 100 meters)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 12, 2019
Male Clients
1
Rashaad
Scott
6pm CrossFit
1 x 5 @ 265 lbs
2
Izick
Espinoza
5pm CrossFit
1 x 5 @ 245 lbs
2
Papi
Aka Teddy
12pm CrossFit
1 x 5 @ 245 lbs
3
Mark
Patzer
5pm CrossFit
1 x 5 @ 240 lbs
4
Craig
Kreinest
5pm CrossFit
1 x 5 @ 225 lbs
245# for 3
4
Nate
Cobb
8am CrossFit
1 x 5 @ 225 lbs
4
Ramon
Ulloa
4pm CrossFit
1 x 5 @ 225 lbs
5
Tom
Brown
6pm CrossFit
1 x 5 @ 220 lbs
6
Keith
Homco
5pm CrossFit
1 x 5 @ 215 lbs
6
Robby
Tabellija
12pm CrossFit
1 x 5 @ 215 lbs
7
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 5 @ 211 lbs
For Kalmensdottir.
8
Brian
Kalmenson
6am CrossFit
1 x 5 @ 210 lbs
9
Adam
Gelfand
12pm CrossFit
1 x 5 @ 205 lbs
9
Denver
Guess
12pm CrossFit
1 x 5 @ 205 lbs
9
Eric
Svensen
6am CrossFit
1 x 5 @ 205 lbs
9
Kai
Lucena
8am CrossFit
1 x 5 @ 205 lbs
9
Mike
Tighe
6am CrossFit
1 x 5 @ 205 lbs
10
Scott
Kellner
6am CrossFit
1 x 5 @ 200 lbs
11
Jason
Jarrells
4pm CrossFit
1 x 5 @ 196 lbs
i easily had 197, but ran out of time.....
12
Fabricio
🦍
12pm CrossFit
1 x 5 @ 195 lbs
x3 #215
12
Ryan
Holcombe
7pm CrossFit
1 x 5 @ 195 lbs
13
Ryan
Goderre
6pm CrossFit
1 x 5 @ 186 lbs
14
Chris
Bartley
4pm CrossFit
1 x 5 @ 185 lbs
14
Chris
Christian
6am CrossFit
1 x 5 @ 185 lbs
14
Jake
White
6am CrossFit
1 x 5 @ 185 lbs
195 for 3 reps keep 45's under feet
14
Private
6pm CrossFit
1 x 5 @ 185 lbs
14
Ken
Nelson
4pm CrossFit
1 x 5 @ 185 lbs
No spotter, stopped here.
14
Nathan
Thompson
12pm CrossFit
1 x 5 @ 185 lbs
15
Bill
Curci
4pm CrossFit
1 x 5 @ 180 lbs
failed on 4th at 185;
16
AJ!
Isabelo
6am CrossFit
1 x 5 @ 175 lbs
16
Ron
Kao
7pm CrossFit
1 x 5 @ 175 lbs
did 185, but need a lil help on the last rep
17
Dominic
Pardini
5pm CrossFit
1 x 5 @ 165 lbs
ouch
17
Ryan
Figuerado
5pm CrossFit
1 x 5 @ 165 lbs
18
Vincent
Lopez
7am CrossFit
1 x 5 @ 160 lbs
19
Andrés
Herrera
5pm CrossFit
1 x 5 @ 155 lbs
19
Chad
Baker
12pm CrossFit
1 x 5 @ 155 lbs
19
Chris
Aldrich
6am CrossFit
1 x 5 @ 155 lbs
19
Jay
Cortez
6pm CrossFit
1 x 5 @ 155 lbs
19
Moyzes
Dias
7pm CrossFit
1 x 5 @ 155 lbs
19
Thien
Nguyen
5pm CrossFit
1 x 5 @ 155 lbs
20
Mel
Nutter
7pm CrossFit
5 x 5 @ 150 lbs
20
Jaimeson
Pollen
6pm CrossFit
1 x 5 @ 150 lbs
21
Jet
Javelet
5pm CrossFit
1 x 5 @ 145 lbs
22
Todd
Young
7am CrossFit
1 x 5 @ 135 lbs
23
Marco
Hernandez
7pm CrossFit
1 x 5 @ 75 lbs
Female Clients
1
Deandra
Van Houten
6pm CrossFit
1 x 5 @ 140 lbs
PR 1x3 @145
2
Heather
Spears
5pm CrossFit
1 x 5 @ 135 lbs
1x4 @ 147
3
Manda
Serna
4pm CrossFit
1 x 5 @ 125 lbs
3
Patricia
Brown
12pm CrossFit
1 x 5 @ 125 lbs
4
Genesis
Dejesus
7pm CrossFit
1 x 5 @ 115 lbs
assisted on last five
4
Gracie
Laciste
4pm CrossFit
1 x 5 @ 115 lbs
Ran out of time
4
Kim
McGrath
5pm CrossFit
1 x 5 @ 115 lbs
125 x 3
4
Kym
Janke
4pm CrossFit
1 x 5 @ 115 lbs
4
Wifey
(aka Chris ...
6pm CrossFit
1 x 5 @ 115 lbs
5
Brenna
Jarrells
12pm CrossFit
1 x 5 @ 105 lbs
110x3
5
Jaclyn
Morbitzer
8am CrossFit
1 x 5 @ 105 lbs
6
Private
5pm CrossFit
1 x 5 @ 104 lbs
7
Kait
Pollen
6pm CrossFit
1 x 5 @ 102 lbs
7
Tammy
Nguyen
6am CrossFit
1 x 5 @ 102 lbs
8
Theresa
Brinsa
4pm CrossFit
1 x 5 @ 100 lbs
9
Camille
Chamberlen
7am CrossFit
1 x 5 @ 95 lbs
9
Katie
Spurrell
4pm CrossFit
1 x 5 @ 95 lbs
10
Allison
Hart
12pm CrossFit
2 x 5 @ 90 lbs
10
Danielle
Barragan
12pm CrossFit
1 x 5 @ 90 lbs
10
Janis
Green
7am CrossFit
1 x 5 @ 90 lbs
2 @ 95
11
Alissa
Cobb
7am CrossFit
1 x 5 @ 85 lbs
11
kasey
stark
4pm CrossFit
1 x 5 @ 85 lbs
11
Kelly
Hill
7pm CrossFit
1 x 5 @ 85 lbs
11
Sharon
Yoon 🦄
4pm CrossFit
1 x 5 @ 85 lbs
12
Becca
Chang
6pm CrossFit
1 x 5 @ 80 lbs
1 rep & 85
13
Ana
Lozano
5pm CrossFit
1 x 5 @ 65 lbs
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