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Components
Bent Over Row
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
Bent Over Rows + 10 minute EMOM - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
52 (26/26)
Workout
Bent Over Rows + 10 minute EMOM
Warm-up
1:00 Double Unders
10 Inchworms
10 Scap Pushups
10 Banded Low External Rotations / side
10 Band Pull Aparts
10 PVC Passes
10 PVC GHD Hip Extensions
10 Wipers / side
10 Scorpions / side
1:00 Pec Stretch / side (coach's choice)
Strength
Bent Over Row (10-10-10, then 3x10)
Bent Over Row
15 minutes
Metcon
Metcon (AMRAP - Rounds)
EMOM x 10 mins
30 Double Unders
10 Alt. DB snatch (50/35)
Score: Rounds successfully completed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 24, 2018
Male Clients
1
Nate
Cobb
8am CrossFit
3 x 10 @ 155 lbs
2
Private
12pm CrossFit
3 x 10 @ 146 lbs
2
Robert
Christie
12pm CrossFit
3 x 10 @ 146 lbs
3
Adam
Gelfand
12pm CrossFit
3 x 10 @ 145 lbs
3
Brad
Damon
6am CrossFit
3 x 10 @ 145 lbs
3
Ken
Nelson
4pm CrossFit
3 x 10 @ 145 lbs
Pulled to slightly below chest.
3
Samer
Mansour
5pm CrossFit
3 x 10 @ 145 lbs
3
Tom
Brown
6pm CrossFit
3 x 10 @ 145 lbs
4
Chad
Baker
12pm CrossFit
3 x 10 @ 135 lbs
DID 1 SET OF 155 AT 7 REPS
4
Jesse
Ramirez
12pm CrossFit
3 x 10 @ 135 lbs
4
Ramon
Ulloa
4pm CrossFit
3 x 10 @ 135 lbs
4
Robby
Tabellija
12pm CrossFit
3 x 10 @ 135 lbs
4
Ryan
Figuerado
5pm CrossFit
3 x 10 @ 135 lbs
4
Ryan
Goderre
5pm CrossFit
3 x 10 @ 135 lbs
5
Brian
Ahlin
8am CrossFit
3 x 10 @ 115 lbs
5
Brian
Kent
8am CrossFit
3 x 10 @ 115 lbs
5
Mark
Davis
6am CrossFit
3 x 10 @ 115 lbs
5
Ryan
Holcombe
12pm CrossFit
3 x 10 @ 115 lbs
6
Bill
Curci
6pm CrossFit
3 x 10 @ 105 lbs
6
Jaimeson
Pollen
5pm CrossFit
3 x 10 @ 105 lbs
6
Josh
Kwon
6am CrossFit
3 x 10 @ 105 lbs
6
Tony
Huynh
7am CrossFit
3 x 10 @ 105 lbs
6
Yehuda
Lurie
8am CrossFit
3 x 10 @ 105 lbs
7
Moyzes
Dias
6pm CrossFit
3 x 10 @ 100 lbs
50/50 dumbell
8
Zach
Jones
12pm CrossFit
3 x 10 @ 85 lbs
9
Lawrence
Alejandro
4pm CrossFit
3 x 10 @ 40 lbs
Female Clients
1
Kim
McGrath
4pm CrossFit
3 x 10 @ 95 lbs
1
Kym
Janke
4pm CrossFit
3 x 10 @ 95 lbs
probably a bit too heavy - torso lifted on last set
1
Patrisha
Wilson
6am CrossFit
3 x 10 @ 95 lbs
2
Janis
Green
7am CrossFit
3 x 10 @ 85 lbs
3
Karli-Mae
Ochoa
6am CrossFit
3 x 10 @ 80 lbs
3
Leigh
Bryant
6am CrossFit
3 x 10 @ 80 lbs
4
Kait
Pollen
5pm CrossFit
3 x 10 @ 75 lbs
4
Kate
Kent
8am CrossFit
3 x 10 @ 75 lbs
4
Katrin
Henricksen
6pm CrossFit
3 x 10 @ 75 lbs
4
Laura
Ringgold
4pm CrossFit
3 x 10 @ 75 lbs
8 at 85lb
4
Maria
Mercado
6pm CrossFit
3 x 10 @ 75 lbs
4
Samantha
Berenter
6am CrossFit
3 x 10 @ 75 lbs
4
Tammy
Nguyen
8am CrossFit
3 x 10 @ 75 lbs
4
Teresa
Swanson
8am CrossFit
3 x 10 @ 75 lbs
4
Theresa
Brinsa
4pm CrossFit
3 x 10 @ 75 lbs
4
Private
6pm CrossFit
3 x 10 @ 75 lbs
4
Vienna
Kaiser
8am CrossFit
3 x 10 @ 75 lbs
5
Lori
Pope
7am CrossFit
3 x 10 @ 70 lbs
6
Emily
Gruber
7am CrossFit
3 x 10 @ 65 lbs
6
Janelle
Humphrey
6am CrossFit
3 x 10 @ 65 lbs
6
Katie
Klink
6am CrossFit
3 x 10 @ 65 lbs
6
Megan
Gibbings
4pm CrossFit
3 x 10 @ 65 lbs
6
Sarah
Mielke
7am CrossFit
3 x 10 @ 65 lbs
7
Rowena
Sinclair
12pm CrossFit
3 x 10 @ 40 lbs
8
Donica
Ryder ⛵️
6am CrossFit
3 x 7 @ 85 lbs
10 is A LOT. got to 10 but broke at 7
8
Alissa
Cobb
7am CrossFit
1 x 10 @ 70 lbs
+ 2 x 65
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