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Components
Metcon
Deathnote V2
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
Deathnote V2 - 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):
35 (18/17)
Workout
Deathnote V2
Warm-up
10 SLOW Scap Pull-ups
5 Double Push-up Inchworms
15 V-Ups
2 Rounds of:
20 Banded Face Pulls
1 minute Handstand Progressions
2 Rounds of:
10 Honest Push-ups
5 Big Kips
0:20 Hollow Hold
Metcon
Choose your own Adventure:
Metcon (Time)
2 Rounds for time of:
35 Pull-ups
35 DB Push Press (40/25)
35 Toes-to-bar
35 Honest Push-ups
OR
Deathnote V2 (Time)
2 Rounds for time of:
50 Pull-ups
50 Handstand Push-ups
50 Toes-to-bar
50 Ring Dips
Only attempt this is IF you can perform at least 10+ consecutive reps in every movement, for more than 1 set.
Mobility
2 minutes Foam Roll Lats / side
2 minutes Pec Stretch on Foam Roller (5/hand)
2 minutes Couch Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 20, 2019
Male Clients
1
Private
6am CrossFit
18:37
2
Ulrick
Matsunaga
7am CrossFit
22:15
3
Kevin
Gelfand
6am CrossFit
22:24
4
Brad
Damon
6am CrossFit
26:41
5
Chris
Christian
6am CrossFit
33:47
6
Ron
Singer
6pm CrossFit
20:00
injured
7
Nate
Cobb
12pm CrossFit
24:06
8
Zachary
Schuessler
4pm CrossFit
24:41
2 bands and v-ups
9
Ken
Nelson
4pm CrossFit
26:10
Subbed v-ups for T2B's
10
Chad
Baker
12pm CrossFit
28:15
2 Rounds for time of: 1st round 35 Pull-ups 35 DB Push Press (30l...
11
Tyler
Eickmann
8am CrossFit
28:45
med blue band pull-up 30# push press knees-to-elbows/High-knees b...
12
Mel
Nutter
7pm CrossFit
30:02
13
Robby
Tabellija
12pm CrossFit
34:02
50 1st rnd pu, hspu, 35 rest
14
Private
6pm CrossFit
35:51
15
Eric
Otero
5pm CrossFit
37:23
banded. 30# DB
16
Michael
Liu
6pm CrossFit
37:38
17
Michael
SYLLIAASEN
6pm CrossFit
44:27
blue med band PU
18
Ryan
Holcombe
6pm CrossFit
0:00
1rd + 11 pullups; stopped early still sick w/a cold
Female Clients
1
Wifey
(aka Chris ...
6pm CrossFit
27:00
post Murph 8/17
2
Gracie
Laciste
4pm CrossFit
32:36
3
Maria
Mercado
6pm CrossFit
34:04
I ripped!
4
ashley
green
6pm CrossFit
38:10
1st rnd 50 PU/ 35 HSPU / 35 T2B / 35 Push Ups 2nd rnd 35 PU/ 35 H...
5
Janis
Green
7am CrossFit
17:05
scaled all:) banded pu, 15#pp, v ups, elevated pu
6
Alissa
Cobb
6am CrossFit
20:37
banded pu, #20, ghd to parallel, bar pu (4 from floor)
7
Theresa
Brinsa
8am CrossFit
21:00
banded PU, 20 lb DB and SU
8
Lindsey
Hempy
6am CrossFit
26:12
sub hspu, ghd
9
Alexa
Strauss-Derby
4pm CrossFit
28:14
Ring rows, 20lbs, v-ups, barbell push ups
10
Private
5pm CrossFit
29:59
11
Allison
Hart
4pm CrossFit
30:00
scaled too easy B+G banded pullups 15# DB v-ups sub t2b 24" incli...
12
kasey
stark
5pm CrossFit
30:03
rd 1- kipping, 15lb, t2b, honest pu rd2- ripped hand-banded pu, 1...
13
Lisa
Gift
5pm CrossFit
31:50
purple + blue band, 15/25# push press, some toes to bar
14
Gretchen
Otero
5pm CrossFit
31:52
banded pullups .. pushups - 1st round on 20" box.. 2nd round on f...
15
Megan
Gibbings
5pm CrossFit
32:10
band pu, K2E and some T2B
16
Kaitlin
Woods
6pm CrossFit
40:00
17
Laura
Vielmo
6pm CrossFit
0:00
Blue/black band assist (pull-ups) Round 1 DB (25lbs each side) Ro...
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