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Components
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
This will be quite the leg day... - 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):
53 (34/19)
Workout
This will be quite the leg day...
Warm-up
30 Lunges
0:30 Perfect Lunge / leg
15 Wall Squats
15 GHD Hip Extensions
15 Banded Low Ext. Rotations / side
25 Hollow Rocks
15 KBx2 Front Squats (light)
5 Good Mornings (45/35)
5 Good Morning to Squats (45/35)
10 Back Squats (45/35)
1:00 Couch Stretch (Per side)
Metcon
Metcon (AMRAP - Reps)
"Bring Sally Up"
With 135/95 for Back Squat, descend to the bottom of the squat at every "Bring Sally Down" in the song and rise on "Bring Sally Up."
Score: total reps performed. Perfect Score is 30.
Rest
5 minutes
Metcon (Time)
400m KB Front Rack Carry
40 Jump Squats
200m KB Front Rack Carry
20 Jump Squats
100m KB Front Rack Carry
10 Jump Squats
Single KB (53/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 22, 2018
Male Clients
1
Oscar
Ramirez-Garcia
8am CrossFit
31 Reps
2
Ramon
Ulloa
5pm CrossFit
30 Reps
2
Robert
Christie
6am CrossFit
30 Reps
2
TOM
Hill
8am CrossFit
30 Reps
3
Adam
Gelfand
12pm CrossFit
29 Reps
4
Scott
Kellner
6am CrossFit
26 Reps
A lot harder than I thought it would be
5
Brad
Damon
6am CrossFit
24 Reps
6
Craig
Kreinest
5pm CrossFit
23 Reps
7
Chris
Bartley
12pm CrossFit
22 Reps
Tried to pause in the “hole” but could not get out quick enough
8
Andrés
Herrera
8am CrossFit
21 Reps
8
Ilya
Zavalov
12pm CrossFit
21 Reps
9
Robby
Tabellija
12pm CrossFit
20 Reps
10
Ken
Nelson
4pm CrossFit
15 Reps
Stopped here. Headache kicked in from bar on neck.
11
Private
6am CrossFit
13 Reps
12
Ryan
Creer
6pm CrossFit
30 Reps
13
Yehuda
Lurie
8am CrossFit
27 Reps
14
Thien
Nguyen
4pm CrossFit
25 Reps
15
Joaquin
Rodriguez
12pm CrossFit
24 Reps
16
Chad
Baker
12pm CrossFit
23 Reps
95 lbs
16
Jet
Javelet
6am CrossFit
23 Reps
95lb
17
Nate
Cobb
8am CrossFit
22 Reps
18
Brian
Ahlin
4pm CrossFit
21 Reps
used 115
18
Josh
Kwon
6pm CrossFit
21 Reps
95
18
Mark
Davis
6am CrossFit
21 Reps
95
19
Ulrick
Matsunaga
6pm CrossFit
20 Reps
125
20
Ryan
Figuerado
5pm CrossFit
17 Reps
115lb
21
Anthony
Falette
4pm CrossFit
15 Reps
95 lbs
21
Tony
Huynh
7am CrossFit
15 Reps
115lb
22
Chris
Christian
6am CrossFit
12 Reps
22
Michael
SYLLIAASEN
6pm CrossFit
12 Reps
75#
22
Ryan
Holcombe
7pm CrossFit
12 Reps
pushups
23
Bill
Curci
5pm CrossFit
8 Reps
115# - horrible - should have done 95#
23
Samer
Mansour
5pm CrossFit
8 Reps
knee felt weird
24
Ron
Singer
6pm CrossFit
0 Reps
95lbs
Female Clients
1
Lindsey
Hempy
6am CrossFit
30 Reps
ditched at bottom of last rep. 95 lbs
2
Samantha
Berenter
6am CrossFit
24 Reps
3
Rachael
Storm
12pm CrossFit
23 Reps
4
Jaclyn
Morbitzer
12pm CrossFit
17 Reps
5
Kate
Kent
8am CrossFit
15 Reps
legit no idea how many- at least 15
6
Kait
Pollen
6pm CrossFit
30 Reps
75#
6
Private
6pm CrossFit
30 Reps
7
Katrin
Henricksen
6am CrossFit
26 Reps
75#
7
Lori
Pope
7am CrossFit
26 Reps
85#
8
Donica
Ryder ⛵️
6am CrossFit
24 Reps
75 lbs
9
Janis
Green
7am CrossFit
23 Reps
85#
10
Alissa
Cobb
7am CrossFit
22 Reps
85
10
Taylor
Hempy
6am CrossFit
22 Reps
11
Vienna
Kaiser
8am CrossFit
20 Reps
65lbs
12
Megan
Gibbings
5pm CrossFit
18 Reps
65lb
12
Wifey
(aka Chris ...
7pm CrossFit
18 Reps
55lb :(
13
April
Gossett
8am CrossFit
15 Reps
70
13
Janelle
Humphrey
6am CrossFit
15 Reps
75#
14
kasey
stark
7pm CrossFit
9 Reps
55lbs
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