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Components
Bent Over Row
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
Bent Over Row, then Squats with Burpees - 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):
51 (23/28)
Workout
Bent Over Row, then Squats with Burpees
(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let's pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt! (2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night). (3) Let's remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you're interested in helping, we'll be moving some things Friday after the 6pm class. Thanks!
Warm-up
15/12 Calorie Bike (fast af)
5 Double Pushup Burpees
10 Scap Pushups, 10 Scap Pullups
15 Band Pull Aparts
30 Air Squats
10 PVC Passes
15 Banded Ext. Rotations w/ Press
then 3 rounds of
5 pull ups, 10 wall balls, 10 hollow rocks
Bent Over Row (10-10-10-10-10)
Bent Over Row
Increasing weight throughout
Metcon (Time)
60 Back Squats (165/115)
with 5 Burpees EMOM starting at the beginning of the workout
*no use of racks permitted
*15 min cap
*cannot skip burpees if you decide to rest a minute
Scale to a weight that you can power clean and put on your back easily and also one in which you can squat 20+ in a row. All burpees must be full extension with hands touching overhead. (Coach will "no-rep" you).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 23, 2018
Male Clients
1
TOM
Hill
8am CrossFit
1 x 1 @ 235 lbs
set of 10 not 1
2
Ryan
McBride
12pm CrossFit
1 x 10 @ 185 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 1 @ 175 lbs
4
Fernando
Flores
6am CrossFit
1 x 10 @ 165 lbs
4
Kevin
Kaiser
7am CrossFit
1 x 10 @ 165 lbs
4
Brandon
Wright
12pm CrossFit
1 x 1 @ 165 lbs
5
Brad
Damon
6am CrossFit
1 x 10 @ 155 lbs
5
Robert
Christie
7am CrossFit
1 x 10 @ 155 lbs
5
Diggy
Hagos
5pm CrossFit
1 x 1 @ 155 lbs
5
Private
5pm CrossFit
1 x 1 @ 155 lbs
6
Christopher
Gonzalez
12pm CrossFit
1 x 10 @ 145 lbs
6
Nate
Cobb
8am CrossFit
1 x 10 @ 145 lbs
6
Henry
Cobb
4pm CrossFit
1 x 1 @ 145 lbs
7
Robby
Tabellija
12pm CrossFit
1 x 1 @ 135 lbs
8
Jamison
Ricci
6pm CrossFit
1 x 10 @ 115 lbs
8
Ron
Singer
6pm CrossFit
1 x 10 @ 115 lbs
8
Sean
Reynolds
7pm CrossFit
1 x 1 @ 115 lbs
9
Andrés
Herrera
5pm CrossFit
1 x 10 @ 105 lbs
9
Bill
Curci
5pm CrossFit
1 x 10 @ 105 lbs
10
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 95 lbs
10
Yehuda
Lurie
8am CrossFit
1 x 1 @ 95 lbs
11
Michael
SYLLIAASEN
5pm CrossFit
1 x 10 @ 75 lbs
12
David
Gray
12pm CrossFit
5 x 10 @ 65 lbs
Female Clients
1
Sarah
Mielke
7am CrossFit
1 x 5 @ 155 lbs
2
Jaclyn
Morbitzer
12pm CrossFit
1 x 10 @ 110 lbs
3
Rachael
Storm
8am CrossFit
1 x 1 @ 95 lbs
4
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 90 lbs
5
Janis
Green
7am CrossFit
1 x 10 @ 85 lbs
5
Samantha
Berenter
6am CrossFit
1 x 10 @ 85 lbs
5
Edna
Castaneda
6am CrossFit
1 x 1 @ 85 lbs
5
Leigh
Bryant
6am CrossFit
1 x 1 @ 85 lbs
6
Maria
Mercado
6pm CrossFit
1 x 10 @ 80 lbs
6
Theresa
Brinsa
12pm CrossFit
1 x 10 @ 80 lbs
7
Donica
Ryder ⛵️
6am CrossFit
1 x 10 @ 75 lbs
7
Janelle
Humphrey
6am CrossFit
1 x 10 @ 75 lbs
7
Kait
Pollen
6pm CrossFit
1 x 10 @ 75 lbs
7
Alissa
Cobb
7am CrossFit
1 x 1 @ 75 lbs
7
Katrin
Henricksen
6pm CrossFit
1 x 1 @ 75 lbs
8
Jen
Carroll
5pm CrossFit
1 x 10 @ 70 lbs
8
Private
5pm CrossFit
1 x 10 @ 70 lbs
8
Laura
Ringgold
4pm CrossFit
1 x 1 @ 70 lbs
7 of 10 @ 75
8
Patti
Gerckens
8am CrossFit
1 x 1 @ 70 lbs
8
Taylor
Hempy
6am CrossFit
1 x 1 @ 70 lbs
9
Paige
Escamilla
4pm CrossFit
1 x 1 @ 67 lbs
10
Lauren
Gray
12pm CrossFit
5 x 10 @ 65 lbs
10
Barbara
Gayle
7am CrossFit
1 x 10 @ 65 lbs
10
Esmeralda
Bernal
8am CrossFit
1 x 1 @ 65 lbs
10
Lori
Pope
7am CrossFit
1 x 1 @ 65 lbs
11
Thuong
Ton
7am CrossFit
5 x 10 @ 60 lbs
11
Vienna
Kaiser
8am CrossFit
1 x 1 @ 60 lbs
12
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 45 lbs
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