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Components
Front Squat
Metcon
30 Cal Ski Erg
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
Front Squat + Thrusters/Running - 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):
54 (32/22)
Workout
Front Squat + Thrusters/Running
Warm-up
200m Run
1:00 Front Plank
15 GHD Hip Extensions
0:30 GHD Supine Hold (Face up!)
20 Banded Squats
10 Banded Low Ext. Rotations / side
1:00 Handstand Progressions
Empty Bar Work:
5 Front Squats
5 Shoulder Presses
5 Thrusters
Strength
Front Squat (1 Every 1:15 x 10)
Increasing weight throughout
Metcon
Metcon (Time)
21 Thrusters (95/65)
400m Run
15 Thrusters (115/75)
400m Run
9 Thrusters (135/95)
*all thrusters from the rack
10 minute timecap
Finisher
30 Cal Ski Erg (Time)
30 Cal Ski Erg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 05, 2019
Male Clients
1
Izick
Espinoza
4pm CrossFit
1 x 1 @ 335 lbs
2
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 1 @ 315 lbs
failed 330 attempt 280 no belt
3
Craig
Kreinest
4pm CrossFit
1 x 1 @ 295 lbs
4
Moyzes
Dias
7pm CrossFit
1 x 1 @ 290 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 285 lbs
295 fail
5
Brian
Kent
6pm CrossFit
1 x 1 @ 285 lbs
5
Nate
Cobb
12pm CrossFit
1 x 1 @ 285 lbs
5
Robby
Tabellija
12pm CrossFit
1 x 1 @ 285 lbs
failed 295
6
Fabricio
🦍
12pm CrossFit
1 x 1 @ 275 lbs
6
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 275 lbs
7
Ken
Nelson
4pm CrossFit
1 x 1 @ 265 lbs
8
Ramon
Ulloa
4pm CrossFit
1 x 1 @ 255 lbs
9
Brad
Damon
6am CrossFit
1 x 1 @ 250 lbs
10
Marco
Quintero
7pm CrossFit
1 x 1 @ 245 lbs
10
Mike
Tighe
6am CrossFit
1 x 1 @ 245 lbs
10
Ryan
Goderre
6pm CrossFit
1 x 1 @ 245 lbs
11
Jaimeson
Pollen
7pm CrossFit
1 x 1 @ 240 lbs
11
Jake
White
6am CrossFit
1 x 1 @ 240 lbs
12
Tyler
Eickmann
8am CrossFit
1 x 2 @ 235 lbs
12
Andrés
Herrera
4pm CrossFit
1 x 1 @ 235 lbs
failed 245 - elbows dropped
12
Fernando
Flores
6am CrossFit
1 x 1 @ 235 lbs
Post injury PR
13
Frank!e
Armas
4pm CrossFit
1 x 1 @ 225 lbs
13
Ron
Kao
12pm CrossFit
1 x 1 @ 225 lbs
13
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 225 lbs
13
Tony
Huynh
7am CrossFit
1 x 1 @ 225 lbs
14
Bill
Curci
4pm CrossFit
1 x 1 @ 205 lbs
failed on 215
15
Nathan
Thompson
12pm CrossFit
1 x 1 @ 195 lbs
16
Eric
Otero
6pm CrossFit
1 x 1 @ 185 lbs
17
S.W
SHIM
12pm CrossFit
1 x 1 @ 170 lbs
18
Jerry
James
8am CrossFit
1 x 2 @ 145 lbs
18
Jonathan
McAlexander
5pm CrossFit
1 x 1 @ 145 lbs
19
Mel
Nutter
6pm CrossFit
1 x 1 @ 105 lbs
Female Clients
1
ashley
green
6pm CrossFit
1 x 1 @ 195 lbs
2
Kim
McGrath
12pm CrossFit
1 x 1 @ 185 lbs
failed 200#
2
Ruth
Rittermann
6am CrossFit
1 x 1 @ 185 lbs
elbows up when weight gets heavy
3
Camille
Chamberlen
7am CrossFit
1 x 1 @ 180 lbs
4
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 170 lbs
5
Manda
Serna
4pm CrossFit
1 x 1 @ 165 lbs
whoop whoooop
5
Patrisha
Wilson
6am CrossFit
1 x 1 @ 165 lbs
6
Janis
Green
7am CrossFit
1 x 1 @ 155 lbs
7
Maria
Mercado
6pm CrossFit
2 x 1 @ 150 lbs
Back is sore af
7
Kym
Janke
4pm CrossFit
1 x 1 @ 150 lbs
8
Alissa
Cobb
7am CrossFit
1 x 1 @ 140 lbs
8
kasey
stark
5pm CrossFit
1 x 1 @ 140 lbs
9
Heather
Dunn
5pm CrossFit
1 x 1 @ 135 lbs
9
Kelly
Hill
6am CrossFit
1 x 1 @ 135 lbs
9
Patti
Gerckens
8am CrossFit
1 x 1 @ 135 lbs
9
Private
4pm CrossFit
1 x 1 @ 135 lbs
10
Sharon
Yoon 🦄
12pm CrossFit
1 x 1 @ 130 lbs
11
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 120 lbs
12
Karli-Mae
Ochoa
7am CrossFit
1 x 2 @ 110 lbs
Went light to work on form, so did doubles
12
Ana
Lozano
7pm CrossFit
1 x 1 @ 110 lbs
12
Melissa
Gomez
8am CrossFit
1 x 1 @ 110 lbs
13
April
Hernandez
8am CrossFit
1 x 1 @ 105 lbs
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