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Components
Bent Over Row
Metcon
Overhead Plate Flyes
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
Pull, Carry, Push - 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 (37/17)
Workout
Pull, Carry, Push
Warm-Up
10 Scap Pull-ups w/ 0:03 Hold @ top
20 Banded Face Pulls
5 Double Push-up Inchworms
10 Banded Low Ext. Rotations / side
0:30 Side Plank / side
2:00 Front Plank
10 Cuban Press (light)
15 Push-ups
5 Pull-ups
Strength
Bent Over Row (3-3-3-3-3)
Bent Over Row
10 Minutes
THEN every 2 minutes x 3 sets:
Max reps @ 50% of heaviest triple
Metcon
Metcon (Time)
3 Rounds:
20m Sled Push (Sled + 270/180)
200m DB Suitcase Carry (50/35)
40 Honest Push-ups
Rx+: 70/50
You can switch hands as you see fit for the Suitcase Carry.
Accessory Work
Overhead Plate Flyes (3x max reps)
Aim for 10+ reps in every set
Metcon (No Measure)
Accumulate 2 minutes in the Side Plank per side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 06, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 3 @ 235 lbs
2
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 230 lbs
Overhand. 61 @ 115#'s
3
Jason
Pierson
12pm CrossFit
1 x 3 @ 225 lbs
3
Nate
Cobb
12pm CrossFit
1 x 3 @ 225 lbs
4
Fernando
Flores
6pm CrossFit
1 x 3 @ 215 lbs
4
Ken
Nelson
4pm CrossFit
1 x 3 @ 215 lbs
Then max reps of 31, 18, and 17 at 107lbs.
4
Ramon
Ulloa
4pm CrossFit
1 x 3 @ 215 lbs
5
Fabricio
🦍
12pm CrossFit
1 x 3 @ 205 lbs
5
Ryan
Goderre
5pm CrossFit
1 x 3 @ 205 lbs
6
Brad
Damon
6am CrossFit
1 x 3 @ 195 lbs
55 reps @ 100# 20, 20 , 15
6
Mike
Tighe
6am CrossFit
1 x 3 @ 195 lbs
7
Adam
Gelfand
12pm CrossFit
1 x 3 @ 185 lbs
95 lbs 25,20,20
7
Jake
White
6am CrossFit
1 x 3 @ 185 lbs
7
Robby
Tabellija
12pm CrossFit
1 x 3 @ 185 lbs
7
Zachary
Schuessler
12pm CrossFit
1 x 3 @ 185 lbs
8
Bill
Curci
4pm CrossFit
1 x 3 @ 175 lbs
22-23-20@95lb;
8
Eric
Otero
5pm CrossFit
1 x 3 @ 175 lbs
8
Kevin
Gelfand
6am CrossFit
1 x 3 @ 175 lbs
8
Lenny
T
5pm CrossFit
1 x 3 @ 175 lbs
8
Ryan
Holcombe
6pm CrossFit
1 x 3 @ 175 lbs
9
Ulrick
Matsunaga
7am CrossFit
1 x 3 @ 165 lbs
10
Private
7pm CrossFit
1 x 3 @ 155 lbs
10
Tyler
Eickmann
8am CrossFit
1 x 3 @ 155 lbs
11
Marcus
Alexander
7am CrossFit
1 x 3 @ 145 lbs
11
Ron
Kao
12pm CrossFit
1 x 3 @ 145 lbs
11
Steven
Bui
7pm CrossFit
1 x 3 @ 145 lbs
11
Thien
Nguyen
5pm CrossFit
1 x 3 @ 145 lbs
12
Andrés
Herrera
5pm CrossFit
1 x 3 @ 135 lbs
12
Julian
Haddad
4pm CrossFit
1 x 3 @ 135 lbs
50% 35 - 20 - 13, was 70lbs
12
S.W
SHIM
12pm CrossFit
1 x 3 @ 135 lbs
13
Mel
Nutter
7pm CrossFit
1 x 3 @ 125 lbs
13
Michael
SYLLIAASEN
6pm CrossFit
1 x 3 @ 125 lbs
13
Ryan
Johnson
4pm CrossFit
1 x 3 @ 125 lbs
50% 125 = 23, 22, 19
14
Jaimeson
Pollen
6am CrossFit
1 x 3 @ 120 lbs
15
Jonathan
McAlexander
12pm CrossFit
1 x 3 @ 115 lbs
16
Chad
Baker
12pm CrossFit
1 x 3 @ 0 lbs
95 lbs 25,20,20
16
Ryan
Figuerado
4pm CrossFit
1 x 2 @ 175 lbs
Female Clients
1
Deandra
Van Houten
12pm CrossFit
1 x 3 @ 135 lbs
1
Kym
Janke
4pm CrossFit
1 x 3 @ 135 lbs
2
Genesis
Dejesus
7pm CrossFit
1 x 3 @ 125 lbs
3
Gracie
Laciste
4pm CrossFit
1 x 3 @ 115 lbs
60# 25-15-15
3
Janis
Green
7am CrossFit
1 x 3 @ 115 lbs
4
Maria
Mercado
6pm CrossFit
1 x 3 @ 110 lbs
5
Alissa
Cobb
6am CrossFit
1 x 3 @ 105 lbs
Max reps 13 @70
5
Melissa
Gomez
7pm CrossFit
1 x 3 @ 105 lbs
55lbs (30-30-15)
5
Wifey
(aka Chris ...
7pm CrossFit
1 x 3 @ 105 lbs
55lbs (25-17-18)
6
Alexa
Strauss-Derby
4pm CrossFit
1 x 3 @ 95 lbs
6
Gretchen
Otero
5pm CrossFit
1 x 3 @ 95 lbs
7
April
Hernandez
8am CrossFit
1 x 3 @ 90 lbs
7
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 90 lbs
max reps = 15 @ 50 lbs
7
kasey
stark
5pm CrossFit
1 x 3 @ 90 lbs
7
Lisa
Gift
5pm CrossFit
1 x 3 @ 90 lbs
8
Private
5pm CrossFit
1 x 3 @ 80 lbs
9
Nicole
Abreu
8am CrossFit
1 x 3 @ 12 lbs
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