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Components
Deadlift
Metcon
Glute-Ham Raises
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
Hammy Hell - 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):
53 (28/25)
Workout
Hammy Hell
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
200m Run
100 ft. Walking Lunge
10 Toy Soldiers
15 GHD Hip Extensions
20 Banded Face Pulls
10 Wipers / side
10 Walking Toe Touches
10 Box Jumps
10 Good Mornings (45/35)
Strength
Deadlift (5 every 2 minutes x 6 sets)
Build up in weight throughout. Do NOT build to a 5RM today. Heavy, but not at your limit. ALL sets must be in double overhand grip. No mixed grip permitted.
Metcon
Metcon (Time)
4 Rounds for time of:
400m Run
15 Deadlifts
10 Hang Power Clean
Rx: 135/95
Scale so that you can hit all 10 hang power cleans in the first round as high hang touch-and-go style.
Finisher
Glute-Ham Raises (5 EMOM x 5)
at the hardest difficulty you can handle
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 08, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 5 @ 365 lbs
2
Papi
Aka Teddy
4pm CrossFit
1 x 5 @ 335 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 5 @ 325 lbs
4
Zachary
Schuessler
12pm CrossFit
1 x 5 @ 300 lbs
5
Mike
Tighe
6am CrossFit
1 x 5 @ 295 lbs
5
Zach
Jones
12pm CrossFit
1 x 5 @ 295 lbs
6
Craig
Kreinest
5pm CrossFit
1 x 5 @ 275 lbs
6
Private
5pm CrossFit
1 x 5 @ 275 lbs
6
Fernando
Flores
6am CrossFit
1 x 5 @ 275 lbs
6
Ramon
Ulloa
4pm CrossFit
1 x 5 @ 275 lbs
7
Fabricio
🦍
12pm CrossFit
1 x 5 @ 265 lbs
8
Moyzes
Dias
12pm CrossFit
1 x 5 @ 255 lbs
9
Jaimeson
Pollen
6pm CrossFit
1 x 5 @ 250 lbs
10
Jason
Jarrells
5pm CrossFit
1 x 5 @ 245 lbs
10
Private
6pm CrossFit
1 x 5 @ 245 lbs
11
Ron
Kao
12pm CrossFit
1 x 5 @ 235 lbs
135,155,175,195,205,235
11
Ryan
Figuerado
5pm CrossFit
1 x 5 @ 235 lbs
11
Ryan
Goderre
5pm CrossFit
1 x 5 @ 235 lbs
12
Bill
Curci
4pm CrossFit
2 x 5 @ 225 lbs
12
Kevin
Gelfand
12pm CrossFit
1 x 5 @ 225 lbs
13
Ron
Singer
6pm CrossFit
1 x 5 @ 215 lbs
13
Ulrick
Matsunaga
7am CrossFit
1 x 5 @ 215 lbs
14
Tyler
Eickmann
5pm CrossFit
1 x 5 @ 205 lbs
15
Eric
Otero
5pm CrossFit
1 x 5 @ 185 lbs
16
James
Tamashiro
7pm CrossFit
1 x 5 @ 165 lbs
17
Jay
Cortez
6pm CrossFit
1 x 5 @ 155 lbs
18
Moe
Mubarak
6am CrossFit
1 x 5 @ 135 lbs
19
Rob
Fletcher
6am CrossFit
1 x 5 @ 0 lbs
Female Clients
1
Maria
Mercado
6pm CrossFit
1 x 5 @ 215 lbs
2
Gracie
Laciste
6am CrossFit
1 x 5 @ 205 lbs
3
Camille
Chamberlen
7am CrossFit
1 x 5 @ 200 lbs
4
ashley
green
6pm CrossFit
1 x 5 @ 195 lbs
4
Kait
Pollen
12pm CrossFit
1 x 5 @ 195 lbs
5
Kim
McGrath
4pm CrossFit
1 x 5 @ 185 lbs
2 sets at 200 but had to regrip
5
Laura
Ringgold
4pm CrossFit
1 x 5 @ 185 lbs
5
Nicole
Schneider
12pm CrossFit
1 x 5 @ 185 lbs
5
Patrisha
Wilson
6am CrossFit
1 x 5 @ 185 lbs
little light
6
Alicia
Dolan
6am CrossFit
1 x 5 @ 180 lbs
Overhand
7
Brooke🦄
Beronda 🦏
12pm CrossFit
1 x 5 @ 176.4 lbs
8
Jaclyn
Morbitzer
8am CrossFit
1 x 5 @ 175 lbs
9
Ruth
Rittermann
6am CrossFit
1 x 5 @ 165 lbs
9
Theresa
Brinsa
4pm CrossFit
1 x 5 @ 165 lbs
10
Brenna
Jarrells
4pm CrossFit
1 x 5 @ 155 lbs
10
Heather
Dunn
7pm CrossFit
1 x 5 @ 155 lbs
10
Vienna
Kaiser
8am CrossFit
1 x 5 @ 155 lbs
11
Allison
Hart
12pm CrossFit
1 x 5 @ 145 lbs
11
Becca
Chang
6pm CrossFit
1 x 5 @ 145 lbs
Worked up from 85
12
kasey
stark
5pm CrossFit
1 x 5 @ 140 lbs
13
Donica
Ryder ⛵️
6am CrossFit
1 x 5 @ 125 lbs
14
Ana
Lozano
5pm CrossFit
1 x 5 @ 120 lbs
15
Melissa
Gomez
8am CrossFit
1 x 5 @ 115 lbs
15
Vanetta
Mayo
7pm CrossFit
1 x 5 @ 115 lbs
16
April
Hernandez
8am CrossFit
1 x 5 @ 105 lbs
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