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Components
Deadlift
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
Deadlifts, then DU/GHD/Lunge/Slam - 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):
56 (28/28)
Workout
Deadlifts, then DU/GHD/Lunge/Slam
Warm-up
10 pvc passes
10 pvc OHS
5 strict pull ups
10 hollow rocks
20 band pull aparts
5 strict pull ups
2 rounds:
10 kb sumo deadlift high pull (moderate)
30 sec double unders
15 v-ups
Deadlift (Build to a Heavy Triple)
15 minutes
Metcon (Time)
2 Rounds of:
100 Double Unders
50 GHD Situps
40 Lunges (115/75)
30 Slam Balls (40/30)
22 minute timecap.
Scale so that 100 DU can be done in less than 2 minutes, 50 GHD Situps can be done in less than 4 minutes, and the Lunges can be done in 2 subsets or less.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 09, 2018
Male Clients
1
Jin
Bae
4pm CrossFit
1 x 3 @ 425 lbs
2
Craig
Kreinest
5pm CrossFit
1 x 3 @ 405 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 3 @ 400 lbs
3
Kevin
Kaiser
7am CrossFit
1 x 3 @ 400 lbs
first DL day in a while, hit goal. Good day
4
Papi
Aka Teddy
4pm CrossFit
1 x 3 @ 395 lbs
5
Private
6pm CrossFit
1 x 3 @ 365 lbs
6
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 345 lbs
tired
6
Brandon
Wright
4pm CrossFit
1 x 3 @ 345 lbs
7
Ilya
Zavalov
12pm CrossFit
1 x 3 @ 335 lbs
8
Tony
Huynh
7am CrossFit
1 x 3 @ 330 lbs
9
Nate
Cobb
8am CrossFit
1 x 3 @ 325 lbs
2 @ 345
9
Ramon
Ulloa
5pm CrossFit
1 x 3 @ 325 lbs
9
Ron
Singer
6pm CrossFit
1 x 3 @ 325 lbs
9
Scott
Wasowski
5pm CrossFit
1 x 3 @ 325 lbs
9
Travis
Felderhoff
6am CrossFit
1 x 3 @ 325 lbs
10
Connor
Miller 🍟 🍔
7pm CrossFit
1 x 3 @ 315 lbs
takin it easy on the low back
10
Jordan
Colmenero
7pm CrossFit
1 x 3 @ 315 lbs
10
Olivier
Derei
7pm CrossFit
1 x 3 @ 315 lbs
10
Tyler
Eickmann
5pm CrossFit
1 x 3 @ 315 lbs
posture felt bad on last reps
10
Yannick
Bayingana
5pm CrossFit
1 x 3 @ 315 lbs
double over hand
11
Christopher
Gonzalez
12pm CrossFit
1 x 3 @ 285 lbs
12
Private
6am CrossFit
1 x 3 @ 275 lbs
12
Brian
Kalmenson
6am CrossFit
1 x 3 @ 275 lbs
Social hour
12
Chris
Bartley
4pm CrossFit
1 x 3 @ 275 lbs
Easy
13
Bill
Curci
6pm CrossFit
1 x 3 @ 235 lbs
14
Adrian
de Arriba
4pm CrossFit
1 x 3 @ 225 lbs
15
Chuck
Waterman
4pm CrossFit
1 x 3 @ 215 lbs
16
Moe
Mubarak
7am CrossFit
1 x 3 @ 155 lbs
Female Clients
1
Corinne
Ingham
4pm CrossFit
1 x 3 @ 285 lbs
295x1
2
Kim
McGrath
7pm CrossFit
1 x 3 @ 245 lbs
3
India
Wood
6pm CrossFit
1 x 3 @ 225 lbs
3
Kait
Pollen
6pm CrossFit
1 x 3 @ 225 lbs
3
Patricia
Brown
6pm CrossFit
1 x 3 @ 225 lbs
4
Gracie
Laciste
4pm CrossFit
1 x 3 @ 220 lbs
4
Kym
Janke
4pm CrossFit
1 x 3 @ 220 lbs
5
Karli-Mae
Ochoa
6am CrossFit
1 x 3 @ 215 lbs
6
Laura
Ringgold
4pm CrossFit
1 x 3 @ 205 lbs
7
Emily
Gruber
7am CrossFit
1 x 3 @ 195 lbs
7
Lindsey
Hempy
6am CrossFit
1 x 3 @ 195 lbs
7
Samantha
Berenter
6am CrossFit
1 x 3 @ 195 lbs
8
Shannon
Blyth
6am CrossFit
1 x 3 @ 190 lbs
Attempted 210#
9
Leigh
Bryant
6am CrossFit
1 x 3 @ 185 lbs
10
Vienna
Kaiser
8am CrossFit
1 x 3 @ 180 lbs
11
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 175 lbs
12
Kaitlin
Backes
6am CrossFit
1 x 3 @ 165 lbs
13
Paige
Escamilla
5pm CrossFit
1 x 3 @ 160 lbs
14
Megan
Gibbings
4pm CrossFit
1 x 3 @ 155 lbs
15
Alissa
Cobb
7am CrossFit
1 x 3 @ 145 lbs
15
Kayla
Felderhoff
8am CrossFit
1 x 3 @ 145 lbs
15
Kelly
Hill
4pm CrossFit
1 x 3 @ 145 lbs
15
Madison
White
7am CrossFit
1 x 3 @ 145 lbs
16
Rowena
Sinclair
12pm CrossFit
1 x 3 @ 130 lbs
17
Esmeralda
Bernal
8am CrossFit
1 x 3 @ 120 lbs
18
Mandie
Lynn
12pm CrossFit
18 x 3 @ 115 lbs
19
Chelsie
Coughlin
8am CrossFit
1 x 3 @ 95 lbs
19
Kathy
Lyon
6pm CrossFit
1 x 3 @ 95 lbs
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