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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
Labor day partner wod - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8:30 AM Labor Day CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
9:30 Labor Day CrossFit
10:30Labor Day CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (12/11)
Workout
Labor day partner wod
Warm-up
8 Minute AMRAP:
200m Run
5 Push-ups
10 Walking Lunges
:20 Hollow Hold
Metcon
Metcon (Time)
In teams of two, divide the reps as you see fit. Both partners must complete each run together.
For Time:
*100 Russian KBS (53/35lbs) RX+ (71/44lbs)
400m Run
75 Lateral Box Step Overs (20/14lbs) (RX+ 40/30lbs)
400m Run
50 Pull-ups (RX+ 15 Bar Muscle ups)
400m Run
75 Push-ups
400m Run
*100 Wall Balls (20/14lbs) (10'/9') (RX+ 11'/10')
*For the opening Round of 100 R-KBS, while the one partner is accumulating Reps, the other partner must be holding a front plank.
*For the closing Round of 100 Wall Balls, while the one partner is accumulating Reps, the other partner must be holding a Wall Squat.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 06, 2021
Male Clients
1
Daniel
Schaerer
8:30 AM Labor Day CrossFi...
27:51
W wife
2
Eric
Otero
9:30 Labor Day CrossFit
23:53
Team Otero
3
Christian
Lopez
8:30 AM Labor Day CrossFi...
28:08
4
Connor
Miller 🍟 🍔
9:30 Labor Day CrossFit
28:29
5
Nate
Cobb
8:30 AM Labor Day CrossFi...
30:09
6
Troy
Taylor
10:30Labor Day CrossFit
23:07
With Leah (scaled) Did RX+ weights (no muscle ups) Partner scaled...
7
Paul
Miller
10:30Labor Day CrossFit
25:21
Brianna and I
8
Javier
Morales
8:30 AM Labor Day CrossFi...
26:41
Cut all reps in half except for run, 14lb wb, 44lb kB, extra push...
9
Ryan
Gift
8:30 AM Labor Day CrossFi...
28:09
10
Anthony
Megliola
8:30 AM Labor Day CrossFi...
29:21
10
Pete
Mc Workman
8:30 AM Labor Day CrossFi...
29:21
11
George
M
8:30 AM Labor Day CrossFi...
37:37
Box PU
Female Clients
1
Gretchen
Otero
9:30 Labor Day CrossFit
23:53
Team Otero 🌶
2
Vienna
Kaiser
8:30 AM Labor Day CrossFi...
24:32
Crystal!!
3
Brianna
Perry
10:30Labor Day CrossFit
25:21
“20 Step push-ups
4
Donica
Ryder ⛵️
8:30 AM Labor Day CrossFi...
27:37
Almost Rx. Elevated pushups
5
Lisa
Gift
8:30 AM Labor Day CrossFi...
28:09
6
Alissa
Cobb
8:30 AM Labor Day CrossFi...
30:09
Banded PU and box Pushups
7
Hollie
Tkac
10:30Labor Day CrossFit
32:18
8
Brenna
Jarrells
10:30Labor Day CrossFit
32:33
W/Jason
9
Patricia
Brown
10:30Labor Day CrossFit
35:39
Special guest: christine Bike 30#step overs Pull-ups and rings OH...
10
Phoebe
Seaver
8:30 AM Labor Day CrossFi...
38:52
11
Steph
Jarosz
8:30 AM Labor Day CrossFi...
45:53
all reps soloooo - 44#, 30#, pull up, push-up, 14#, 9’. ran all 4...
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