Show Workout in Full Screen
Auto Scroll Page
Components
Split Jerk
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
OHL, DU, Row - 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):
45 (22/23)
Workout
OHL, DU, Row
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
0:30 Single Unders
0:30 Double Unders
0:30 Triple Unders or Crossovers
20 Banded Face Pulls
5 Double Push-up Inchworms
5 PVC Passes
100 ft. PVC OHL
2:00 Handstand Progressions
TOGETHER:
Empty Barbell Warm-up and Drills
Weightlifting
Split Jerk (1 EMOM x 10)
Building up in weight throughout
Metcon
Metcon (Time)
15 min AMRAP of:
20 One-arm DB Overhead Lunge
30 Double Unders
20 One-arm DB Overhead Lunge
300m Row
Rx: 40/30, Rx+: 50/35
The first set of OHL, all 20 reps should be done unbroken with the DB on the weak side arm for the entirety of the movement. The second set of OHL should be done entirely on the strong side arm. You cannot split each set as 10 on one arm, 10 on the other. Scale DU to an amount to be done in 0:45 or less.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 10, 2019
Male Clients
1
Private
4pm CrossFit
1 x 1 @ 225 lbs
1
Mike
Tighe
12pm CrossFit
1 x 1 @ 225 lbs
Form was sloppy at 225. More of a strict press
2
Fabricio
🦍
12pm CrossFit
1 x 1 @ 217 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 1 @ 215 lbs
3
Nate
Cobb
8am CrossFit
1 x 1 @ 215 lbs
3
Robby
Tabellija
12pm CrossFit
1 x 1 @ 215 lbs
4
Brian
Kent
4pm CrossFit
1 x 1 @ 205 lbs
4
Ron
Kao
12pm CrossFit
1 x 1 @ 205 lbs
5
Moyzes
Dias
5pm CrossFit
1 x 1 @ 185 lbs
6
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 172 lbs
7
Ryan
Goderre
5pm CrossFit
1 x 1 @ 170 lbs
8
Bill
Curci
8am CrossFit
1 x 1 @ 165 lbs
8
Zachary
Schuessler
8am CrossFit
1 x 1 @ 165 lbs
9
Ryan
Holcombe
4pm CrossFit
1 x 1 @ 145 lbs
10
Andrés
Herrera
8am CrossFit
1 x 1 @ 135 lbs
10
Eric
Otero
5pm CrossFit
1 x 1 @ 135 lbs
10
Ken
Nelson
4pm CrossFit
1 x 1 @ 135 lbs
Resting back; working form.
10
Zach
Jones
12pm CrossFit
1 x 1 @ 135 lbs
11
Chad
Baker
12pm CrossFit
1 x 1 @ 125 lbs
12
Marcus
Alexander
7am CrossFit
3 x 1 @ 100 lbs
13
Moe
Mubarak
6am CrossFit
1 x 1 @ 95 lbs
14
Tony
Huynh
7am CrossFit
1 x 1 @ 85 lbs
Female Clients
1
Brooke🦄
Beronda 🦏
5pm CrossFit
1 x 1 @ 176.4 lbs
Woo! Heaviest since surgery!
1
Private
4pm CrossFit
1 x 1 @ 176.4 lbs
2
Nicole
Schneider
4pm CrossFit
1 x 1 @ 155 lbs
3
Brenna
Jarrells
4pm CrossFit
1 x 1 @ 150 lbs
4
Deandra
Van Houten
6pm CrossFit
1 x 1 @ 145 lbs
5
ashley
green
4pm CrossFit
1 x 1 @ 140 lbs
5
Kym
Janke
4pm CrossFit
1 x 1 @ 140 lbs
6
Heather
Dunn
4pm CrossFit
1 x 1 @ 135 lbs
7
Karli-Mae
Ochoa
7am CrossFit
1 x 1 @ 130 lbs
7
Maria
Mercado
6pm CrossFit
1 x 1 @ 130 lbs
8
Laura
Ringgold
4pm CrossFit
1 x 1 @ 120 lbs
8
Rachael
Storm
5pm CrossFit
1 x 1 @ 120 lbs
9
Patrisha
Wilson
6am CrossFit
1 x 1 @ 110 lbs
10
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 107 lbs
11
Gretchen
Otero
5pm CrossFit
1 x 1 @ 100 lbs
12
Jasmine
Poon
8am CrossFit
1 x 1 @ 85 lbs
13
Alissa
Cobb
7am CrossFit
3 x 1 @ 80 lbs
14
Tara
Larson
7am CrossFit
1 x 10 @ 75 lbs
building weight throughout.
14
April
Hernandez
8am CrossFit
1 x 1 @ 75 lbs
15
Alexa
Strauss-Derby
4pm CrossFit
1 x 1 @ 70 lbs
15
Camille
Chamberlen
7am CrossFit
1 x 1 @ 70 lbs
15
Private
8am CrossFit
1 x 1 @ 70 lbs
16
Ruth
Rittermann
7am CrossFit
7 x 85 @ 0 lbs
Loading...
Powered By Wodify