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Components
Power Snatch
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
A Dirty Thirty Triplet - 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):
58 (32/26)
Workout
A Dirty Thirty Triplet
Pertinent Information:
Saturday, June 1, CrossFit ATR is hosting an OUTWOD.
OUTWODs are 100% inclusive, not only of gender and sexuality, but also of fitness level.
Here's how it works!
1. First - visit the ticket link, or if you're too lazy to find it - just click this link --->
https://iamout.org/events/outwod-sd/
to register yourself.
2. You'll get an email confirming your registration AND giving you a little step-by-step on sharing the event fundraising page.
Do you have to fundraise? No. Does it make you cooler, likeable, more awesome? Pshhh Duh!
Every OUTWOD has a goal of raising the most funds as possible for The OUT Foundation. You can read more about our work here
https://www.iamout.org/
3. Now that you're all registered and fundraising has begun, head on over to the OUTWOD shop and get you some gear...we recommend grabbing some more Pride gear wherever you can find it. Not that it's beauty contest...but it's definitely a "who wore it best" contest. More rainbows. More reps.
Warm-up
20 Hollow Rocks
0:30 Hanging Hollow Hold
10 Scap Pull-ups
20 Banded Face Pulls
10 Figure-8 Palloff Presses / side
10 PVC Passes
10 PVC Overhead Squats
15 GHD Hip Extensions
TOGETHER:
Empty Barbell Warm-up and drills
Strength
Power Snatch (2 Every 1:15 x 10)
Must be touch-and-go
Metcon
Metcon (Time)
For Time:
30 Power Snatch
30 Burpees over Barbell
30 GHD Sit-ups
Rx: 115/75
Rx+: 135/85
On snatches, you'll be expected to hit at least 7 reps per minute. Scale accordingly to that type of pacing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 06, 2019
Male Clients
1
Izick
Espinoza
6pm CrossFit
1 x 2 @ 205 lbs
missed second snatch at 225
2
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 2 @ 185 lbs
power is my weakness.
3
Private
5pm CrossFit
1 x 2 @ 155 lbs
4
Tom
Brown
5pm CrossFit
1 x 2 @ 150 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 2 @ 145 lbs
5
Robby
Tabellija
12pm CrossFit
1 x 2 @ 145 lbs
6
Frank!e
Armas
5pm CrossFit
1 x 2 @ 135 lbs
6
Private
12pm CrossFit
1 x 2 @ 135 lbs
6
Ken
Nelson
4pm CrossFit
1 x 2 @ 135 lbs
Clark'd 145lbs on second orep of last round. Did pushups.
6
Lenny
T
4pm CrossFit
1 x 2 @ 135 lbs
6
Nate
Cobb
8am CrossFit
1 x 2 @ 135 lbs
6
Ron
Kao
12pm CrossFit
1 x 2 @ 135 lbs
155 on last round failed on 8
7
Fabricio
🦍
12pm CrossFit
1 x 2 @ 130 lbs
7
Joshua
Holmes
4pm CrossFit
1 x 2 @ 130 lbs
8
Jake
White
6am CrossFit
1 x 2 @ 125 lbs
8
Ryan
Goderre
6pm CrossFit
1 x 2 @ 125 lbs
8
Ulrick
Matsunaga
7am CrossFit
1 x 2 @ 125 lbs
8
Zach
Jones
12pm CrossFit
1 x 2 @ 125 lbs
9
Bill
Curci
4pm CrossFit
2 x 2 @ 115 lbs
9
Jaimeson
Pollen
5pm CrossFit
1 x 2 @ 115 lbs
high split
9
Jason
Pierson
12pm CrossFit
1 x 2 @ 115 lbs
9
Ryan
Holcombe
6pm CrossFit
1 x 2 @ 115 lbs
9
Thien
Nguyen
5pm CrossFit
1 x 2 @ 115 lbs
10
Eric
Otero
5pm CrossFit
1 x 2 @ 110 lbs
10
Tony
Huynh
7am CrossFit
1 x 2 @ 110 lbs
11
Jay
Cortez
6pm CrossFit
1 x 2 @ 105 lbs
11
Rob
Fletcher
12pm CrossFit
1 x 2 @ 105 lbs
high hang;
11
Ryan
Figuerado
5pm CrossFit
1 x 2 @ 105 lbs
ugly
12
Kevin
Gelfand
12pm CrossFit
10 x 2 @ 95 lbs
12
Tyler
Eickmann
5pm CrossFit
1 x 2 @ 95 lbs
13
Chad
Baker
12pm CrossFit
1 x 2 @ 90 lbs
14
Moe
Mubarak
6am CrossFit
1 x 2 @ 70 lbs
Female Clients
1
Patricia
Brown
5pm CrossFit
1 x 2 @ 115 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 2 @ 105 lbs
3
Nicole
Schneider
12pm CrossFit
1 x 2 @ 95 lbs
4
Gracie
Laciste
4pm CrossFit
1 x 2 @ 85 lbs
1x 90#
4
Jaclyn
Morbitzer
8am CrossFit
1 x 2 @ 85 lbs
4
Maria
Mercado
6pm CrossFit
1 x 2 @ 85 lbs
1 @90
5
Karli-Mae
Ochoa
7am CrossFit
1 x 2 @ 82 lbs
6
Laura
Ringgold
4pm CrossFit
1 x 2 @ 80 lbs
7
Becca
Chang
6pm CrossFit
1 x 2 @ 75 lbs
7
Janis
Green
7am CrossFit
1 x 2 @ 75 lbs
1 at 80
7
Theresa
Brinsa
8am CrossFit
1 x 2 @ 75 lbs
8
Beth
Gray
12pm CrossFit
1 x 2 @ 70 lbs
8
Jasmine
Poon
6pm CrossFit
1 x 2 @ 70 lbs
8
Kait
Pollen
7am CrossFit
1 x 2 @ 70 lbs
8
Wifey
(aka Chris ...
6pm CrossFit
1 x 2 @ 70 lbs
high hang
9
Alissa
Cobb
6am CrossFit
1 x 2 @ 65 lbs
9
Donica
Ryder ⛵️
6am CrossFit
1 x 2 @ 65 lbs
9
kasey
stark
5pm CrossFit
1 x 2 @ 65 lbs
10
Alexa
Strauss-Derby
12pm CrossFit
1 x 2 @ 60 lbs
10
Camille
Chamberlen
8am CrossFit
1 x 2 @ 60 lbs
10
Vanetta
Mayo
7pm CrossFit
1 x 2 @ 60 lbs
10
Vienna
Kaiser
8am CrossFit
1 x 2 @ 60 lbs
lost a bit of form when I went from 55lb to 60lb
11
April
Hernandez
8am CrossFit
1 x 2 @ 55 lbs
12
Ruth
Rittermann
6am CrossFit
5 x 2 @ 50 lbs
13
Gretchen
Otero
5pm CrossFit
1 x 2 @ 45 lbs
14
Ana
Lozano
5pm CrossFit
1 x 2 @ 35 lbs
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