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JD “GS 24 Memorial Wo ...
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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
GS 24 Memorial WOD - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (13/10)
Workout
GS 24 Memorial WOD
Warm-up
5 GHD Hip Extensions (5 second Hold @ top)
20 Banded Ext Rot Low (per side)
5 PVC Passes
10 Slow Scap Pull-ups
400m Run
10 Pace Perfect Lunge w/ Rotation
3 Rounds:
10 Strict Pullups
10 Bumper Plate Squats
Metcon
JD “GS 24 Memorial Workout” (Time)
4 Rounds:
In teams of 2:
(Partner A) 800-meter Run
(Partner B) 50 Wall Ball Shots, 20#/14#
After both complete the work load each partner must complete:
50 Alternating burpees (I go-you go)
50 pull-ups (partition in any way)
Switch run and wall ball shots each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 27, 2019
Male Clients
1
Brian
Kalmenson
9:30am CrossFit
37:30
Subtracted 4mins for xtra rd
2
Andrés
Herrera
10:30am CrossFit
38:30
Jake
2
Jake
White
10:30am CrossFit
38:30
Andres was a trooper and took on some of my PU's He also counts r...
3
Ryan
Figuerado
9:30am CrossFit
41:11
w/ zach, first 2 rounds out of order
3
Zach
Jones
9:30am CrossFit
41:11
Accidentally did double burpees&pull ups first round
4
Izick
Espinoza
9:30am CrossFit
41:20
Did a extra round for funnsies
4
Ryan
Goderre
9:30am CrossFit
41:20
Extra round with prison izick
5
TOM
Hill
9:30am CrossFit
41:55
w/ kelly
6
Ashish
Grover
9:30am CrossFit
45:32
Did with Sean.great workout. Will surely do better next time .
7
Bill
Curci
9:30am CrossFit
50:29
20lb vest; w/Jason
7
Jason
Jarrells
9:30am CrossFit
50:29
with my buddy Bill! thanks for carrying the load!
8
Private
10:30am CrossFit
51:43
9
Eric
Otero
9:30am CrossFit
46:00
instructions unclear - 1.5 miles of running,..,. 150 wallballs......
Female Clients
1
Kim
McGrath
9:30am CrossFit
37:30
w/ Brian. This is time had we not done extra round of run/WB
2
Kelly
Hill
9:30am CrossFit
41:55
w/ my lover
3
Heather
Spears
10:30am CrossFit
46:42
nicole
4
Megan
Gibbings
9:30am CrossFit
34:45
band pu's, order of stuff got messed up
5
ashley
green
9:30am CrossFit
37:00
2 runs/ 2 wall balls / 2 sets of burpees and pullups.
6
Allison
Hart
10:30am CrossFit
44:00
10 wall balls 10# 20 burpees each alt 20 pull ups blue + green ba...
6
Donica
Ryder ⛵️
10:30am CrossFit
44:00
almost Rx. scaled to 40 & 40 burpees & PUs
7
Gretchen
Otero
9:30am CrossFit
46:00
instructions unclear - 1.5 miles of running,..,. 150 wallballs......
8
Nicole
Abreu
10:30am CrossFit
46:42
9
Wifey
(aka Chris ...
10:30am CrossFit
51:43
400run/row (heel), juice
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