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Components
Front Squat
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
**Heavy 5 Week** - 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):
49 (24/25)
Workout
**Heavy 5 Week**
Warm-up
Barbell Warm-up (No Measure)
(10 Minute CAP)
2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Strength
Front Squat ((25 Minutes) 5 x 5 @ the same load )
Over 8-10 Minutes, build to 75-85% of your 1 RM Front Squat. Then, Complete 5 x 5 at the same load.
Every Minute On The Minute
Metcon (AMRAP - Rounds)
EMOM x 10:
Odd Minutes: 6 Box Jumps (30/24") RX+ (36/30")
Even Minutes: 16/12 Calories (your choice)
Score is rounds completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 13, 2021
Male Clients
1
Connor
Miller 🍟 🍔
6pm CrossFit
5 x 5 @ 285 lbs
2
Daniel
Schaerer
4pm CrossFit
5 x 5 @ 275 lbs
2
Konstantin
Zagustin
6pm CrossFit
5 x 5 @ 275 lbs
3
Aaron
Hart
8am CrossFit
5 x 5 @ 250 lbs
4
Laith
Quntar
5pm CrossFit
5 x 5 @ 245 lbs
5
Adam
Gelfand
12pm CrossFit
5 x 5 @ 235 lbs
5
Nate
Cobb
12pm CrossFit
5 x 5 @ 235 lbs
6
Papi
Aka Teddy
4pm CrossFit
5 x 5 @ 225 lbs
6
Pat
Paszt
5pm CrossFit
5 x 5 @ 225 lbs
7
Brian
Kalmenson
6am CrossFit
5 x 5 @ 220 lbs
8
Troy
Taylor
12pm CrossFit
5 x 5 @ 205 lbs
9
Eric
Otero
4pm CrossFit
5 x 5 @ 200 lbs
9
Mike
Tighe
12pm CrossFit
5 x 5 @ 200 lbs
10
Brandon
Thorsten
6pm CrossFit
5 x 5 @ 195 lbs
Weak sauce
11
John
King
12pm CrossFit
5 x 5 @ 185 lbs
Felt super heavy but made it through barely
12
Ryan
Gift
6am CrossFit
5 x 5 @ 170 lbs
83%
13
Michael
Gallagher
6pm CrossFit
5 x 5 @ 165 lbs
14
Anthony
Megliola
6am CrossFit
5 x 5 @ 155 lbs
14
Ryan
Figuerado
4pm CrossFit
5 x 5 @ 155 lbs
15
Javier
Morales
7pm CrossFit
5 x 5 @ 135 lbs
15
Pete
Mc Workman
6am CrossFit
5 x 5 @ 135 lbs
16
George
M
4pm CrossFit
5 x 5 @ 130 lbs
17
Miguel
Parra
12pm CrossFit
5 x 5 @ 115 lbs
18
Sohit
Gulati
4pm CrossFit
5 x 5 @ 110 lbs
Female Clients
1
Amanda
Carson
12pm CrossFit
5 x 5 @ 175 lbs
2
Priscilla
Villarreal
5pm CrossFit
5 x 5 @ 165 lbs
3
Lindsey
Hempy
6am CrossFit
5 x 5 @ 160 lbs
4
Steph
Jarosz
8am CrossFit
5 x 5 @ 145 lbs
5
Rachael
Hoffman
4pm CrossFit
5 x 5 @ 135 lbs
7am class , Wodify wasn’t working
6
Lisa
Gift
5pm CrossFit
5 x 5 @ 131 lbs
7
Maria
Mercado
6pm CrossFit
5 x 5 @ 130 lbs
8
Cierra
🌌
12pm CrossFit
5 x 5 @ 125 lbs
8
Claudia
Chaloner
7am CrossFit
5 x 5 @ 125 lbs
13 wks PP
8
Janis
Green
8am CrossFit
5 x 5 @ 125 lbs
Not a lot of energy today
9
Alissa
Cobb
8am CrossFit
5 x 5 @ 120 lbs
9
Emily
Small
7am CrossFit
5 x 5 @ 120 lbs
10
Betsy
Gelfand
12pm CrossFit
5 x 5 @ 115 lbs
11
Kym
Janke
5pm CrossFit
5 x 5 @ 110 lbs
12
Gretchen
Otero
4pm CrossFit
5 x 5 @ 105 lbs
12
Katie
Klink
12pm CrossFit
5 x 5 @ 105 lbs
12
Patricia
Brown
5pm CrossFit
5 x 5 @ 105 lbs
Tight back
12
Vienna
Kaiser
8am CrossFit
5 x 5 @ 105 lbs
13
Private
5pm CrossFit
5 x 5 @ 100 lbs
14
Becca
Chang
6pm CrossFit
5 x 5 @ 85 lbs
14
Kortnie
Perez
8am CrossFit
5 x 5 @ 85 lbs
15
April
Hernandez
7pm CrossFit
5 x 5 @ 75 lbs
Just moving
16
Jan
Hughes-Austin
5pm CrossFit
5 x 5 @ 55 lbs
Recovering from back pain
17
Donica
Ryder ⛵️
6am CrossFit
4 x 5 @ 112 lbs
17
Heather
Spears
5pm CrossFit
4 x 5 @ 165 lbs
2x4 @ 165
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