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Components
Metcon
Metcon
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
3 Part Metcon! - 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):
39 (20/19)
Workout
3 Part Metcon!
Warm-up
12/10 Calorie Bike
5 Inchworms
10 Goblet Squats (light-moderate)
1:00 Ankle Mobility / leg (KB on knee)
15 PVC GHD Hip Extensions
10 PVC shoulder passes
15 PVC OHS
Metcon (Weight)
EMOM x 8
10 Back Squats
*from ground, must keep same weight for all 8 minutes
Your score is the weight, but only if you successfully complete all 10 reps in all 8 minutes. For every rep you fail to complete of the full 80, you will subtract 10 lbs. from your score for every rep missed.
Rest
3 minutes
Metcon (Time)
EMOM x 8
12/10 Calorie Bike
Your score is the fastest minute + the slowest minute
* scale 10/8 cals
Rest
3 minutes
Metcon (AMRAP - Rounds and Reps)
12 minute timecap
1-Mile Run
then AMRAP of:
10 KBS (71/53)
5 Burpees over Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 18, 2018
Male Clients
1
Matthew
Gable
6am CrossFit
800 lbs
2
Gerard
Castro
6am CrossFit
178 lbs
3
Ryan
McBride
12pm CrossFit
155 lbs
4
Diggy
Hagos
5pm CrossFit
145 lbs
4
Scott
Wasowski
5pm CrossFit
145 lbs
5
Craig
Kreinest
12pm CrossFit
140 lbs
6
Adam
Gelfand
12pm CrossFit
136 lbs
complete
6
Ilya
Zavalov
12pm CrossFit
136 lbs
7
Private
4pm CrossFit
135 lbs
7
Ramon
Ulloa
4pm CrossFit
135 lbs
8
Bill
Curci
6pm CrossFit
115 lbs
8
Fernando
Flores
5pm CrossFit
115 lbs
8
Ken
Nelson
4pm CrossFit
115 lbs
9
Ryan
Figuerado
5pm CrossFit
105 lbs
10
Robby
Tabellija
12pm CrossFit
95 lbs
11
Jin
Bae
6pm CrossFit
85 lbs
7
12
Chris
Bartley
8am CrossFit
9200 lbs
115lb unbroken
13
Yehuda
Lurie
8am CrossFit
5200 lbs
14
Mike
Tighe
12pm CrossFit
135 lbs
15
Jason
Jarrells
12pm CrossFit
115 lbs
that sucked!!!
Female Clients
1
Barbara
Gayle
7am CrossFit
5600 lbs
2
Donica
Ryder ⛵️
8am CrossFit
5200 lbs
65 lbs on bar
3
Kim
McGrath
6pm CrossFit
115 lbs
kept on my back
4
Patrisha
Wilson
6am CrossFit
105 lbs
Made all 80
5
Katrin
Henricksen
6pm CrossFit
85 lbs
5
Leigh
Bryant
6am CrossFit
85 lbs
5
Samantha
Berenter
12pm CrossFit
85 lbs
6
Janis
Green
7am CrossFit
75 lbs
7
Laura
Ringgold
4pm CrossFit
65 lbs
Taking it easy today
8
Karli-Mae
Ochoa
6am CrossFit
0 lbs
85lbs missed 15 reps 85-(15x10)= -65
9
Vienna
Kaiser
8am CrossFit
4160 lbs
65lbs 8 reps all 8emom
10
Alissa
Cobb
8am CrossFit
3600 lbs
10
Madison
White
7am CrossFit
3600 lbs
11
Sarah
Mielke
7am CrossFit
2800 lbs
12
Jaclyn
Morbitzer
12pm CrossFit
85 lbs
13
Kait
Pollen
6pm CrossFit
80 lbs
4x90#, skipped 1 3x85#
14
Edna
Castaneda
5pm CrossFit
75 lbs
15
Danielle
Barragan
12pm CrossFit
65 lbs
16
Esmeralda
Bernal
8am CrossFit
45 lbs
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