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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 + Beach Bum Fitness - 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):
52 (25/27)
Workout
Squats + Beach Bum Fitness
Warm-up
:45 on :15 off
1) Assault Bike
2) GHD Hip Extensions
3) Air Squats
4) Scorpions
5) Wall Squats
6) Cobras
7) Double Push-up Inchworms
8) 200m Run
Strength
Back Squat (5-5-5-5 then 3x5)
20 minutes
Metcon
Metcon (Time)
4 Rounds of:
400m Run
20 GHD Sit-ups
15 Ring Dips
20 minute timecap
GHD Sit-ups need to be completed in no less than 2 subsets each round. If you are unable to keep this volume of work scale GHD sit-ups to Weighted Straight leg sit-ups.
Sub for Ring Dips -> Bar Dips-> Banded Bar Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 19, 2019
Male Clients
1
Jim
Sirovy
7am CrossFit
3 x 5 @ 295 lbs
2
Connor
Miller 🍟 🍔
4pm CrossFit
3 x 5 @ 285 lbs
135-185-225-265. Belted for 3x5@285
3
Adam
Gelfand
12pm CrossFit
3 x 5 @ 275 lbs
3
Craig
Kreinest
12pm CrossFit
3 x 5 @ 275 lbs
3
Jason
Jarrells
12pm CrossFit
3 x 5 @ 275 lbs
tried 295 for one set, went back to 275
3
Jim
Pinkerton
12pm CrossFit
3 x 5 @ 275 lbs
sore hammies
3
Nate
Cobb
8am CrossFit
3 x 5 @ 275 lbs
3
Robby
Tabellija
12pm CrossFit
3 x 5 @ 275 lbs
4
Olivier
Derei
6pm CrossFit
3 x 5 @ 255 lbs
did 1 set at 265 then 255
5
Jake
White
6am CrossFit
3 x 5 @ 245 lbs
first set complete 2nd and 3rd had one left each time
6
Fabricio
🦍
12pm CrossFit
3 x 5 @ 225 lbs
6
Zach
Jones
12pm CrossFit
3 x 5 @ 225 lbs
7
Mike
Tighe
12pm CrossFit
3 x 5 @ 215 lbs
8
Christopher
Gonzalez
7am CrossFit
3 x 5 @ 205 lbs
8
Ryan
Figuerado
4pm CrossFit
3 x 5 @ 205 lbs
8
Tom
Brown
6pm CrossFit
3 x 5 @ 205 lbs
First weighted squats Still need some mobility work before more w...
9
Bill
Curci
5pm CrossFit
3 x 5 @ 190 lbs
135-155-175-185-190-190-190
10
Private
4pm CrossFit
3 x 5 @ 185 lbs
10
Jerry
James
8am CrossFit
3 x 5 @ 185 lbs
Could've gone a little heavier in the final set. Possibly 10-20 #...
10
Ron
Kao
12pm CrossFit
3 x 5 @ 185 lbs
warmed up to 205
10
Ryan
Holcombe
6pm CrossFit
3 x 5 @ 185 lbs
11
S.W
SHIM
12pm CrossFit
3 x 5 @ 150 lbs
:(
12
Fernando
Jaimes
12pm CrossFit
3 x 5 @ 135 lbs
13
John
Cooley
4pm CrossFit
7 x 5 @ 115 lbs
14
Moe
Mubarak
12pm CrossFit
3 x 5 @ 77.18 lbs
Female Clients
1
Patrisha
Wilson
5pm CrossFit
3 x 5 @ 190 lbs
2
Kim
McGrath
4pm CrossFit
3 x 5 @ 180 lbs
3
Maria
Mercado
4pm CrossFit
3 x 5 @ 175 lbs
3
Rachael
Storm
12pm CrossFit
3 x 5 @ 175 lbs
4
Laura
Ringgold
4pm CrossFit
3 x 5 @ 165 lbs
4
Nicole
Schneider
5pm CrossFit
3 x 5 @ 165 lbs
Failed last one round 2/3 Then 20 reps at 105
5
Private
8am CrossFit
3 x 5 @ 155 lbs
5
Kym
Janke
4pm CrossFit
3 x 5 @ 155 lbs
6
Kate
Kent
8am CrossFit
3 x 5 @ 150 lbs
7
Camille
Chamberlen
7am CrossFit
3 x 5 @ 145 lbs
8
Cheryl
DeGrasse
6pm CrossFit
4 x 5 @ 140 lbs
could have done more
9
Alissa
Cobb
6am CrossFit
3 x 5 @ 135 lbs
9
Brenna
Jarrells
4pm CrossFit
3 x 5 @ 135 lbs
9
Danielle
Barragan
12pm CrossFit
3 x 5 @ 135 lbs
9
Heather
Dunn
4pm CrossFit
3 x 5 @ 135 lbs
10
Jaclyn
Morbitzer
8am CrossFit
3 x 5 @ 125 lbs
10
Katie
Klink
6am CrossFit
3 x 5 @ 125 lbs
11
Wifey
(aka Chris ...
6pm CrossFit
3 x 5 @ 120 lbs
12
Becca
Chang
6pm CrossFit
3 x 5 @ 105 lbs
12
Theresa
Brinsa
12pm CrossFit
3 x 5 @ 105 lbs
sore
12
Vienna
Kaiser
8am CrossFit
3 x 5 @ 105 lbs
kept it light.....felt good
13
Rowena
Sinclair
12pm CrossFit
3 x 5 @ 100 lbs
14
Allison
Hart
12pm CrossFit
3 x 5 @ 95 lbs
1 x 5 @ 100
14
Megan
Gibbings
5pm CrossFit
3 x 5 @ 95 lbs
15
April
Hernandez
8am CrossFit
3 x 5 @ 85 lbs
16
Tara
Larson
7am CrossFit
3 x 5 @ 75 lbs
17
Patricia
Brown
6pm CrossFit
1 x 5 @ 143.32 lbs
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