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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
Bike Lunge Core - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (22/26)
Workout
Bike Lunge Core
Warm-up
2 Rounds:
400m Run
5 Cossack Squats (per side)
10 Ext Rot and Press
15 Banded Squats
20 Hollow Rocks
0:25 GHD Hold at parallel
Metcon (Time)
3 Rounds:
.8/.6 Mile Assault Bike
50 ft. Single DB Walking Lunge (60/40)
40 Sit-ups
30 Wall Balls (20/14 to 10/9 ft)
20 Knees to Elbows
10 Box Jump Overs (30/24)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 15, 2019
Male Clients
1
Robert
Christie
12pm CrossFit
21:15
2
Brian
Kalmenson
6am CrossFit
23:17
connorrhea
3
Denver
Guess
8am CrossFit
25:00
4
Craig
Kreinest
12pm CrossFit
26:02
5
Chris
Bartley
4pm CrossFit
27:45
Sit ups slowed me down
6
Private
4pm CrossFit
27:50
7
TOM
Hill
6pm CrossFit
27:55
ate shit on a box jump lol
8
Connor
Miller 🍟 🍔
6pm CrossFit
28:02
everything sucked
9
AJ!
Isabelo
6am CrossFit
28:42
i HATE wall balls
10
Jim
Pinkerton
12pm CrossFit
28:55
11
Brian
Kent
5pm CrossFit
29:50
12
Bill
Curci
4pm CrossFit
30:00
13
Fabricio
🦍
12pm CrossFit
31:10
14
Chris
Christian
6am CrossFit
32:35
15
Nate
Cobb
8am CrossFit
33:50
16
Scott
Kellner
6am CrossFit
33:55
17
Brandon
Thorsten
4pm CrossFit
27:22
20# MB cleans for WB's - NOT easier.
18
Mel
Nutter
6pm CrossFit
29:34
Modified workout X 3.
19
Todd
Young
7am CrossFit
30:30
20
Ramon
Ulloa
4pm CrossFit
36:04
21
Jake
White
6am CrossFit
1:34:55
Too young for this shit.
22
Jake
White
7am CrossFit
1:38:26
Nope didn't come at 7 either.
Female Clients
1
ashley
green
5pm CrossFit
25:02
2
Heather
Spears
6pm CrossFit
28:40
3
Patricia
Brown
6pm CrossFit
29:04
4
Gracie
Laciste
4pm CrossFit
29:19
5
Karli-Mae
Ochoa
7am CrossFit
31:50
6
Maria
Mercado
6pm CrossFit
32:19
I got assaulted. (Pun intended)
7
Deandra
Van Houten
8am CrossFit
25:14
Step ups instead of box jump overs (ankle)
8
Nicole
Schneider
12pm CrossFit
25:25
9
kasey
stark
5pm CrossFit
26:26
12 lbs wb
10
Gretchen
Otero
5pm CrossFit
27:20
10 lb wall ball - not always to line
11
Kim
McGrath
4pm CrossFit
27:27
60#. knee to tricep
12
Jaclyn
Morbitzer
8am CrossFit
27:43
knees to "not elbows"
12
Tammy
Nguyen
7am CrossFit
27:43
#10 wall ball Almost elbows
13
Megan
Gibbings
6pm CrossFit
28:28
knees to armpits
14
Kait
Pollen
6pm CrossFit
28:30
v-ups, box step ups 20"
15
Camille
Chamberlen
7am CrossFit
28:40
k2e attempts
15
Janis
Green
7am CrossFit
28:40
35# lunge, 35#kb squat for wall ball, 40 cross toudh for k2e, ste...
16
Alissa
Cobb
7am CrossFit
29:02
kne attempts/kne, rx everything else
17
Madison
White
7am CrossFit
29:13
18
Genesis
Dejesus
12pm CrossFit
29:44
19
Ana
Lozano
6pm CrossFit
30:00
2 rounds
20
Donica
Ryder ⛵️
6am CrossFit
30:34
Soooo close to Rx. subbed K2E with knee raises
21
Vienna
Kaiser
8am CrossFit
32:32
22
Private
8am CrossFit
33:00
23
Allison
Hart
6pm CrossFit
33:30
12# WB
24
Kelly
Hill
8am CrossFit
37:16
30lb DB; 10lb was ball
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