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Components
Back Squat
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
Squats, Pull-ups, Double Unders - 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):
60 (31/29)
Workout
Squats, Pull-ups, Double Unders
Warm-up
0:30 Single Unders
0:30 Double Unders
0:30 Triple Unders or Crossovers
1:00 Wall Sit
10 High Five Squats
10 Cossack Squats
15 GHD Hip Extensions
15 Air Squats
Strength
Back Squat
Build to a heavy triple in 10 minutes then 3 reps every 2 minutes x 4 sets at 90+% of that triple.
Metcon
Metcon (Time)
55 Double Unders
15-12-9-6
DB Squats (50/35 per hand)
*every fail on the jump rope = 5 Air Squats
Scale to 110 Single Unders if you typically would mess up 3 or more times working to 55 Double Unders.
Rest
2 minutes
Metcon (Time)
400m Run
30 Pull-ups
400m Run
30 GHD Sit-ups
Log in total time elapsed since the start of the first metcon
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 10, 2019
Male Clients
1
Izick
Espinoza
4pm CrossFit
4 x 3 @ 315 lbs
2
Moyzes
Dias
7pm CrossFit
4 x 3 @ 296 lbs
3
Adam
Gelfand
12pm CrossFit
4 x 3 @ 295 lbs
3
Fabricio
🦍
12pm CrossFit
4 x 3 @ 295 lbs
3
Marco
Quintero
5pm CrossFit
4 x 3 @ 295 lbs
3
Papi
Aka Teddy
12pm CrossFit
4 x 3 @ 295 lbs
4
Nate
Cobb
12pm CrossFit
4 x 3 @ 290 lbs
5
Brandon
Thorsten
4pm CrossFit
4 x 3 @ 275 lbs
That was some weak-ass squatting right there.
5
Connor
Miller 🍟 🍔
6pm CrossFit
4 x 3 @ 275 lbs
Stopped at 305. Working sets at weight that didn’t require belt
5
Craig
Kreinest
5pm CrossFit
4 x 3 @ 275 lbs
6
Shaun
Storm
6pm CrossFit
4 x 3 @ 255 lbs
7
Jason
Jarrells
5pm CrossFit
4 x 3 @ 247 lbs
8
Andrés
Herrera
4pm CrossFit
4 x 3 @ 245 lbs
245
8
Jake
White
4pm CrossFit
4 x 3 @ 245 lbs
got 275 for 2 reps
8
Mike
Tighe
12pm CrossFit
4 x 3 @ 245 lbs
8
Ramon
Ulloa
4pm CrossFit
4 x 3 @ 245 lbs
8
Ulrick
Matsunaga
7am CrossFit
4 x 3 @ 245 lbs
9
Brian
Kent
5pm CrossFit
4 x 3 @ 240 lbs
10
Michael
VanBuren
7pm CrossFit
4 x 3 @ 235 lbs
10
Ryan
Goderre
4pm CrossFit
4 x 3 @ 235 lbs
11
Ron
Kao
12pm CrossFit
4 x 3 @ 230 lbs
185,205,225,230
12
Kevin
Gelfand
12pm CrossFit
4 x 3 @ 225 lbs
13
Eric
Otero
5pm CrossFit
4 x 3 @ 205 lbs
14
Bill
Curci
4pm CrossFit
4 x 3 @ 195 lbs
1x3@215 first
14
Jaimeson
Pollen
6pm CrossFit
4 x 3 @ 195 lbs
15
Lenny
T
5pm CrossFit
4 x 3 @ 185 lbs
16
Steven
Bui
7pm CrossFit
4 x 3 @ 175 lbs
157 for the sets every 2 min
17
S.W
SHIM
12pm CrossFit
4 x 3 @ 155 lbs
18
Marcus
Alexander
7am CrossFit
4 x 3 @ 145 lbs
19
Moe
Mubarak
7am CrossFit
4 x 3 @ 135 lbs
20
Ashish
Grover
7am CrossFit
4 x 3 @ 0 lbs
155
Female Clients
1
Kim
McGrath
12pm CrossFit
4 x 3 @ 210 lbs
2
ashley
green
6pm CrossFit
4 x 3 @ 190 lbs
210 heavy triple
3
Camille
Chamberlen
7am CrossFit
4 x 3 @ 175 lbs
3
Rachael
Storm
12pm CrossFit
4 x 3 @ 175 lbs
4
Private
6pm CrossFit
4 x 3 @ 165 lbs
4
Genesis
Dejesus
7pm CrossFit
4 x 3 @ 165 lbs
4
Laura
Ringgold
4pm CrossFit
4 x 3 @ 165 lbs
185#
5
Janis
Green
7am CrossFit
4 x 3 @ 155 lbs
kneesles
5
Maria
Mercado
6pm CrossFit
4 x 3 @ 155 lbs
6
Alexa
Strauss-Derby
4pm CrossFit
4 x 3 @ 150 lbs
6
Brenna
Jarrells
7pm CrossFit
4 x 3 @ 150 lbs
6
Ruth
Rittermann
6am CrossFit
4 x 3 @ 150 lbs
7
kasey
stark
5pm CrossFit
4 x 3 @ 140 lbs
8
Alissa
Cobb
7am CrossFit
4 x 3 @ 135 lbs
8
Patti
Gerckens
8am CrossFit
4 x 3 @ 135 lbs
9
Melissa
Gomez
8am CrossFit
4 x 3 @ 130 lbs
10
Private
4pm CrossFit
4 x 3 @ 126 lbs
11
Kelly
Hill
6am CrossFit
4 x 3 @ 120 lbs
12
Allison
Hart
5pm CrossFit
4 x 3 @ 115 lbs
12
Sharon
Yoon 🦄
12pm CrossFit
4 x 3 @ 115 lbs
12
Tammy
Nguyen
8am CrossFit
4 x 3 @ 115 lbs
13
Theresa
Brinsa
12pm CrossFit
4 x 3 @ 110 lbs
14
Wifey
(aka Chris ...
6pm CrossFit
4 x 3 @ 105 lbs
15
April
Hernandez
8am CrossFit
4 x 3 @ 95 lbs
15
Jaymee
Rivera
12pm CrossFit
4 x 3 @ 95 lbs
15
Megan
Gibbings
6pm CrossFit
4 x 3 @ 95 lbs
15
Megan
Roberts
12pm CrossFit
4 x 3 @ 95 lbs
16
Vienna
Kaiser
8am CrossFit
4 x 3 @ 65 lbs
went really light - all left side really tight
17
Jaclyn
Morbitzer
8am CrossFit
3 x 3 @ 125 lbs
low back and hip flared up
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