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Metcon
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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
Partner WOD - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
Partner WOD
Warm-up
EMOM x10
1: 100m Run
2: 15 Straight-leg Sit-ups
3: 100m Run
4: 20 Air Squats
5: 100m Run
6: 10 Knees-to-elbows
7: 100m Run
8: 10 Straight-leg Sit-ups + 20 Air Squats
9: 100m Run
10: 1 Rope Climb (20/15 ft)
Metcon
Metcon (Time)
Two Partners, one works at a time, split reps however you'd like
10 Rounds of:
200m Run (together)
2 Rope Climbs (20/15 ft.)
15 GHD Sit-ups
30 Air Squats
Sub for 2 Rope Climbs: 10 Knees-to-elbows
Sub for 15 GHD Sit-ups: 15 Weighted Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 30, 2019
Male Clients
1
Bill
Curci
9:30am CrossFit
33:00
3 people
2
Trenton
Mulder
9:30am CrossFit
39:28
10 rounds solo dolo
3
Brian
Kent
10:30am CrossFit
39:57
4
Izick
Espinoza
9:30am CrossFit
42:03
solo dolo
5
AJ!
Isabelo
9:30am CrossFit
46:04
solo w/ weighted vest; stooopid
6
Olivier
Derei
10:30am CrossFit
24:14
Alone. Did 5 rounds of 200m run / 1 rope climb (20ft) + 10 strict...
7
Ryan
Figuerado
9:30am CrossFit
33:43
with sal,15 ft climb. 150 squats and 70 GHD extra after
8
Eric
Otero
9:30am CrossFit
34:56
9
Brandon
Thorsten
10:30am CrossFit
38:22
8 Rnds, Rx, solo
Female Clients
1
Laura
Ringgold
9:30am CrossFit
37:46
SOLO! Thanks to Izick!
2
Kate
Kent
10:30am CrossFit
39:57
3
Kait
Pollen
10:30am CrossFit
31:35
bike while jaimeson ran
4
Allison
Hart
9:30am CrossFit
34:00
sub 10 K2E for rope climbs
5
Nicole
Schneider
9:30am CrossFit
34:20
K2E for Rope Climb
6
Gretchen
Otero
9:30am CrossFit
34:56
7
Beth
Gray
10:30am CrossFit
35:50
split all in half w/partner chris
7
Wifey
(aka Chris ...
10:30am CrossFit
35:50
beth, 1 RC, v-up
8
Heather
Spears
10:30am CrossFit
52:32
~slowlo~ sub 10 strict pull-ups
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