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Components
Overhead 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
OHS + Bar MU - 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 (27/21)
Workout
OHS + Bar MU
Warm-up
20 Air Squats
10 Scap Push-ups
15 Scap Pull-ups
15 Banded Face Pulls
0:30 Hanging Hollow Hold
50 ft. Banded Walk
50 ft. Reverse Banded Walk
15 Banded (below knee) PVC OHS
5 Thighs-to-bar or 5 Big Kips
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Overhead Squat (2 EMOM x 10)
Building up in weight throughout
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP of:
2 Overhead Squat (115/75)
1 Bar Muscle-up
4/2, 6/3, 8/4,...
Sub for 1 Bar Muscle-up: 2 Strict C2B Pull-ups
Choose an OHS weight that you can rep for at least 10 in a row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 26, 2019
Male Clients
1
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 2 @ 235 lbs
2
Trenton
Mulder
4pm CrossFit
1 x 2 @ 225 lbs
3
AJ!
Isabelo
4pm CrossFit
1 x 2 @ 187.42 lbs
4
Jim
Pinkerton
6am CrossFit
3 x 2 @ 185 lbs
topped out
4
Ramon
Ulloa
4pm CrossFit
1 x 2 @ 185 lbs
4
Scott
Kellner
6am CrossFit
1 x 2 @ 185 lbs
5
Lenny
T
4pm CrossFit
1 x 2 @ 180 lbs
6
Adam
Gelfand
12pm CrossFit
1 x 2 @ 175 lbs
go heavier
6
Private
12pm CrossFit
1 x 2 @ 175 lbs
6
Jake
White
6am CrossFit
1 x 2 @ 175 lbs
7
Bill
Curci
4pm CrossFit
1 x 2 @ 145 lbs
7
Fabricio
🦍
12pm CrossFit
1 x 2 @ 145 lbs
7
Private
6pm CrossFit
1 x 2 @ 145 lbs
7
Robby
Tabellija
12pm CrossFit
1 x 2 @ 145 lbs
8
Chris
Christian
6am CrossFit
1 x 2 @ 140 lbs
9
Christopher
Gonzalez
7am CrossFit
1 x 2 @ 115 lbs
9
Nate
Cobb
8am CrossFit
1 x 2 @ 115 lbs
10
Jason
Pierson
12pm CrossFit
1 x 2 @ 110 lbs
10
Keith
Homco
5pm CrossFit
1 x 2 @ 110 lbs
11
Eric
Otero
6pm CrossFit
10 x 2 @ 95 lbs
11
Fernando
Jaimes
12pm CrossFit
1 x 2 @ 95 lbs
11
Ryan
Holcombe
4pm CrossFit
1 x 2 @ 95 lbs
left hip pain, right wrist pain
12
Chad
Baker
12pm CrossFit
1 x 2 @ 85 lbs
13
Mel
Nutter
4pm CrossFit
10 x 2 @ 65 lbs
13
Moe
Mubarak
7am CrossFit
1 x 2 @ 65 lbs
14
Marcus
Alexander
7am CrossFit
10 x 2 @ 45 lbs
15
Steven
Bui
6pm CrossFit
1 x 2 @ 35 lbs
sadness
Female Clients
1
Patricia
Brown
4pm CrossFit
1 x 2 @ 150 lbs
2
Heather
Spears
6pm CrossFit
1 x 2 @ 145 lbs
3
Kim
McGrath
4pm CrossFit
1 x 2 @ 130 lbs
felt solid
4
Patrisha
Wilson
6am CrossFit
1 x 2 @ 125 lbs
5
Manda
Serna
4pm CrossFit
1 x 2 @ 120 lbs
6
Kait
Pollen
7am CrossFit
1 x 2 @ 115 lbs
failed 120 for second rep
7
Jaclyn
Morbitzer
8am CrossFit
1 x 2 @ 105 lbs
8
Brenna
Jarrells
4pm CrossFit
1 x 2 @ 100 lbs
8
Kym
Janke
4pm CrossFit
1 x 2 @ 100 lbs
right arm gave out on second rep at 105
8
Maria
Mercado
6pm CrossFit
1 x 2 @ 100 lbs
9
Wifey
(aka Chris ...
6pm CrossFit
1 x 2 @ 95 lbs
10
Theresa
Brinsa
8am CrossFit
1 x 2 @ 90 lbs
11
Alissa
Cobb
6am CrossFit
1 x 2 @ 85 lbs
failed 90 on second one
11
kasey
stark
5pm CrossFit
1 x 2 @ 85 lbs
12
Janis
Green
7am CrossFit
1 x 2 @ 80 lbs
13
Allison
Hart
12pm CrossFit
1 x 2 @ 70 lbs
13
April
Hernandez
12pm CrossFit
1 x 2 @ 70 lbs
13
Jasmine
Poon
4pm CrossFit
1 x 2 @ 70 lbs
14
Megan
Gibbings
4pm CrossFit
1 x 2 @ 65 lbs
15
Becca
Chang
6pm CrossFit
1 x 2 @ 60 lbs
Can’t OHS for ma life
16
Tara
Larson
7am CrossFit
10 x 2 @ 40 lbs
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