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Components
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
30 minute EMOM - 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):
50 (30/20)
Workout
30 minute EMOM
Warm-up
EMOM Warm-up
(1) Heavy D-Ball Hold
(2) 100m Run
(3) Inchworms
(4) GHD Hip Extensions
(5) Banded Face Pulls
(6) Handstand Progressions
(7) PVC Front Rack Stretch Left
(8) PVC Front Rack Stretch Right
(9) 20 RKBS (moderate)
Metcon
Metcon (AMRAP - Rounds)
EMOM x 30 (6 Rounds of the following)
Minute 1: 15/12 Calorie Bike
Minute 2: 15 RKBS (71/53)
Minute 3: 100m Run
Minute 4: 10 Power Cleans (135/95)
Minute 5: 10 GHD Sit-ups
Order of the minutes doesn't matter. Plan accordingly for sharing the GHD's and Bike. We should be aiming to complete all 30 minutes.
Accessory Work
Metcon (No Measure)
3 Rounds of:
1 minute Couch Stretch / side
30 Butterfly Glute Bridges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 04, 2019
Male Clients
1
Adam
Gelfand
6am CrossFit
30 Rounds
1
Brian
Kalmenson
6am CrossFit
30 Rounds
1
Izick
Espinoza
5pm CrossFit
30 Rounds
30 for 30 ESPN EXCLUSIVE
1
Lenny
T
7pm CrossFit
30 Rounds
1
Mike
Tighe
4pm CrossFit
30 Rounds
1
Papi
Aka Teddy
12pm CrossFit
30 Rounds
1
Ron
Kao
7pm CrossFit
30 Rounds
almost didnt make the 2nd to last bike
1
Ryan
Figuerado
5pm CrossFit
30 Rounds
22:36 no breaks
1
Zachary
Schuessler
12pm CrossFit
30 Rounds
2
Craig
Kreinest
5pm CrossFit
29 Rounds
cardio sucks. missed bike 6
3
Ryan
Goderre
5pm CrossFit
28 Rounds
4
Private
6am CrossFit
27 Rounds
4
Tom
Brown
6pm CrossFit
27 Rounds
5
Nate
Cobb
12pm CrossFit
26 Rounds
6
Andrés
Herrera
4pm CrossFit
24 Rounds
7
Brad
Damon
6am CrossFit
16 Rounds
8
Jim
Pinkerton
6am CrossFit
15 Rounds
9
Brandon
Thorsten
4pm CrossFit
30 Rounds
15 GHD's/round. 50#DBall over shoulder for cleans.
9
Chris
Christian
6am CrossFit
30 Rounds
9
Eric
Otero
5pm CrossFit
30 Rounds
53# RKBS, 115# Pwr Cleans.
9
Kevin
Gelfand
6am CrossFit
30 Rounds
Did 115
9
Michael
Liu
6pm CrossFit
30 Rounds
9
Robby
Tabellija
6am CrossFit
30 Rounds
Rx 3rnds, dropped reps after
9
Ryan
Holcombe
5pm CrossFit
30 Rounds
115lb PC, 53lb KBS; scaled reps last 2 rds
9
Tony
Huynh
7am CrossFit
30 Rounds
10
Connor
Miller 🍟 🍔
7pm CrossFit
27 Rounds
T2B for GHDs short on 3 bikes. Shared with partner. slow transiti...
10
Steven
Bui
7pm CrossFit
27 Rounds
53 lb KB, 75 lb clean. Failed 3 bikes
11
Tyler
Eickmann
8am CrossFit
24 Rounds
3/6 15 cal bike 6/6 53# rkbs 5/6 100m run 4/6 10 power clean 95# ...
12
Mel
Nutter
7pm CrossFit
21 Rounds
running slow, half bike miss
13
Ryan
Johnson
7pm CrossFit
17 Rounds
12 cal bike 44 lb rbks , 65 pc, ab mat sit up
Female Clients
1
Kim
McGrath
8am CrossFit
30 Rounds
105# PC
2
Heather
Dunn
4pm CrossFit
29 Rounds
Didn’t do last round of RKBS. Hand hurting
3
April
Hernandez
8am CrossFit
30 Rounds
shoulder strain- modified movements
3
Camille
Chamberlen
6am CrossFit
30 Rounds
first 2 rounds rx 85lb 10-8 cal
3
Private
4pm CrossFit
30 Rounds
3
Gretchen
Otero
5pm CrossFit
30 Rounds
55# Power Clean White KB
3
Vienna
Kaiser
8am CrossFit
30 Rounds
3
Wifey
(aka Chris ...
6pm CrossFit
30 Rounds
10cal,35lb KB, 65lb HHC , 20lb weight su
4
Janis
Green
7am CrossFit
29 Rounds
8 cal bike, 35#kb, 125# dead lift, v ups
4
Patricia
Brown
6pm CrossFit
29 Rounds
8 cal bike 15 kB 44# 85# cleans 30# weighted sit ups
5
Lindsey
Hempy
6am CrossFit
28 Rounds
Still dead from yesterday. 85 lbs, 44 lbs, rest rx. Skipped 2 rnd...
6
ashley
green
6pm CrossFit
27 Rounds
SHIT!! wrong kb
6
Heather
Spears
4pm CrossFit
27 Rounds
7
Kaitlin
Woods
6pm CrossFit
26 Rounds
7
kasey
stark
5pm CrossFit
26 Rounds
completed bike first rd, 26 lb kb, 85lb
7
Maria
Mercado
6pm CrossFit
26 Rounds
All but 3 rounds @ RX then switched to v ups because I was going ...
8
Janny
Zaa
6pm CrossFit
25 Rounds
8
Karli-Mae
Ochoa
7am CrossFit
25 Rounds
44lb KB, 85lb Clean, and 10 cal bike - failed 3 skipped 2
9
Genesis
Dejesus
7pm CrossFit
23 Rounds
missed bike and cleans
10
Laura
Vielmo
7pm CrossFit
0 Rounds
2) KBS, 35 lb. 3) 12 cal ski 4) 50 lb. DB press, round 3-5 only 5...
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