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Components
Bench Press
Independence Day
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
Independence Day WOD - 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):
59 (30/29)
Workout
Independence Day WOD
Warm-up
5 Double Push-up Inchworms
20 Banded Face Pulls
5 Double Push-up Burpees
20 Banded Pull Aparts
1:00 Couch Stretch / leg
20 Banded DB Glute Bridges
10 GHD Hip Extensions
Strength
Bench Press
Bench Press
Build to a heavy 4-rep
12 minutes
Metcon
Independence Day (Time)
7 Rounds for time of:
4 Bench Press (Rx: 205/125, 245/145 lb)
17 GHD Hip Extension
Cash Out: 76 Calorie Row
Scale so that 4 Bench Press can be done unbroken for a few rounds to start.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 03, 2019
Male Clients
1
Iain
Fulton
6pm CrossFit
1 x 4 @ 265 lbs
2
Nate
Cobb
12pm CrossFit
1 x 4 @ 250 lbs
3
Papi
Aka Teddy
6pm CrossFit
1 x 4 @ 245 lbs
4
Jason
Pierson
12pm CrossFit
1 x 4 @ 240 lbs
5
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 4 @ 225 lbs
5
Fabricio
🦍
12pm CrossFit
1 x 4 @ 225 lbs
5
Zachary
Schuessler
12pm CrossFit
1 x 4 @ 225 lbs
6
Craig
Tino
5pm CrossFit
1 x 4 @ 215 lbs
bounced
7
Brad
Damon
6am CrossFit
1 x 4 @ 205 lbs
7
Brandon
Thorsten
4pm CrossFit
1 x 4 @ 205 lbs
Benched yesterday.
7
Olivier
Derei
7pm CrossFit
1 x 4 @ 205 lbs
8
Adam
Gelfand
12pm CrossFit
1 x 4 @ 195 lbs
8
Bill
Curci
4pm CrossFit
1 x 4 @ 195 lbs
1x3@200 (failed on#4)
9
AJ!
Isabelo
6am CrossFit
1 x 4 @ 190 lbs
10
Brian
Kent
5pm CrossFit
1 x 4 @ 185 lbs
10
Jerry
James
7am CrossFit
1 x 4 @ 185 lbs
10
Jim
Pinkerton
7am CrossFit
1 x 4 @ 185 lbs
10
Shaun
Storm
6am CrossFit
1 x 4 @ 185 lbs
11
Eric
Otero
5pm CrossFit
1 x 4 @ 175 lbs
11
Tom
Holman
6pm CrossFit
1 x 4 @ 175 lbs
12
Ashish
Grover
7am CrossFit
1 x 4 @ 170 lbs
12
Steven
Bui
7pm CrossFit
1 x 4 @ 170 lbs
13
Andrés
Herrera
4pm CrossFit
1 x 4 @ 165 lbs
13
Chad
Baker
12pm CrossFit
1 x 4 @ 165 lbs
14
Jaimeson
Pollen
5pm CrossFit
1 x 4 @ 155 lbs
14
Tyler
Eickmann
8am CrossFit
1 x 4 @ 155 lbs
14
Zach
Jones
12pm CrossFit
1 x 4 @ 155 lbs
15
S.W
SHIM
12pm CrossFit
1 x 4 @ 135 lbs
16
Moe
Mubarak
6am CrossFit
1 x 4 @ 125 lbs
17
Marcus
Alexander
7am CrossFit
1 x 4 @ 105 lbs
Female Clients
1
Heather
Spears
6pm CrossFit
1 x 4 @ 145 lbs
2
ashley
green
7am CrossFit
1 x 4 @ 125 lbs
2
Kim
McGrath
7am CrossFit
1 x 4 @ 125 lbs
2 x 130#
2
Kym
Janke
4pm CrossFit
1 x 4 @ 125 lbs
3
Karli-Mae
Ochoa
7am CrossFit
1 x 4 @ 115 lbs
3
Nicole
Schneider
4pm CrossFit
1 x 4 @ 115 lbs
3
Wifey
(aka Chris ...
12pm CrossFit
1 x 4 @ 115 lbs
3@125
4
Brenna
Jarrells
12pm CrossFit
1 x 4 @ 110 lbs
5
Maria
Mercado
4pm CrossFit
1 x 4 @ 105 lbs
5
Sharon
Yoon 🦄
12pm CrossFit
1 x 4 @ 105 lbs
5
Theresa
Brinsa
4pm CrossFit
1 x 4 @ 105 lbs
5
Private
4pm CrossFit
1 x 4 @ 105 lbs
6
Sarah
Ross
8am CrossFit
1 x 4 @ 100 lbs
7
Jasmine
Poon
8am CrossFit
1 x 4 @ 95 lbs
7
Kait
Pollen
5pm CrossFit
1 x 4 @ 95 lbs
7
Melissa
Gomez
7pm CrossFit
1 x 4 @ 95 lbs
8
Janis
Green
7am CrossFit
1 x 4 @ 90 lbs
8
Kelly
Hill
7am CrossFit
1 x 4 @ 90 lbs
8
Megan
Roberts
12pm CrossFit
1 x 4 @ 90 lbs
8
Tammy
Nguyen
7am CrossFit
1 x 4 @ 90 lbs
8
Tara
Larson
7am CrossFit
1 x 4 @ 90 lbs
9
Alissa
Cobb
8am CrossFit
1 x 4 @ 85 lbs
failed 90
9
April
Hernandez
8am CrossFit
1 x 4 @ 85 lbs
10
Beth
Gray
4pm CrossFit
1 x 4 @ 80 lbs
10
Gretchen
Otero
5pm CrossFit
1 x 4 @ 80 lbs
10
kasey
stark
5pm CrossFit
1 x 4 @ 80 lbs
11
Vienna
Kaiser
8am CrossFit
1 x 4 @ 75 lbs
12
Desiree
Lucero
12pm CrossFit
1 x 4 @ 60 lbs
13
Jaymee
Rivera
4pm CrossFit
1 x 4 @ 30 lbs
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