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Components
Front Rack Lunge
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
Lunge, BF Burpees Bike, DU - 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):
51 (30/21)
Workout
Lunge, BF Burpees Bike, DU
Warm-up
50 ft. Banded Lateral Steps / side
40 Banded Glute Bridges
30 Step Back Lunges
20 RKBS (moderate)
10 Toy Soldiers
5 Double Push-up Burpees
Strength
Front Rack Lunge (2 (1/leg) EMOM x 10)
Front Rack Lunge
Must step back for all lunges
Metcon
Metcon (Time)
For Time:
3-mile Assault Bike
40 Front Rack Lunges (135/95)
30 Bar Facing Burpees
200 Double Unders
20 minute timecap
Stretching
Metcon (No Measure)
2 Rounds of:
1 min Hamstring Stretch / side
2 min Couch Stretch / side
1 min Seated Glute (Playboy) Stretch / side
THEN
2 min Lying Wishbone Split (on wall)
1 min Banded Lat Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 17, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
1 x 2 @ 265 lbs
270 fail
2
Izick
Espinoza
5pm CrossFit
1 x 2 @ 255 lbs
2
Jim
Pinkerton
6am CrossFit
1 x 2 @ 255 lbs
2
Ryan
Goderre
5pm CrossFit
1 x 2 @ 255 lbs
got 1 at 275 and almost rolled an ankle on the 2nd rep
3
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 2 @ 245 lbs
255 failed 2nd rep
3
Papi
Aka Teddy
4pm CrossFit
1 x 2 @ 245 lbs
4
Nate
Cobb
12pm CrossFit
1 x 2 @ 235 lbs
1 @ 245
4
Robby
Tabellija
12pm CrossFit
1 x 2 @ 235 lbs
5
Brian
Kalmenson
12pm CrossFit
1 x 2 @ 225 lbs
Had some more in the tank
5
Frank!e
Armas
5pm CrossFit
1 x 2 @ 225 lbs
step backwards
5
Jaimeson
Pollen
6pm CrossFit
1 x 2 @ 225 lbs
5
Mike
Tighe
12pm CrossFit
1 x 2 @ 225 lbs
6
Andrés
Herrera
4pm CrossFit
1 x 2 @ 215 lbs
7
Tyler
Eickmann
8am CrossFit
1 x 2 @ 205 lbs
Attempted 225. Got right leg successfully. Left leg didn't make i...
8
Fernando
Flores
7am CrossFit
1 x 2 @ 200 lbs
9
Bill
Curci
5pm CrossFit
1 x 2 @ 195 lbs
9
Private
7pm CrossFit
1 x 2 @ 195 lbs
9
Ron
Singer
6pm CrossFit
1 x 2 @ 195 lbs
9
Ryan
Holcombe
5pm CrossFit
1 x 2 @ 195 lbs
10
Eric
Otero
5pm CrossFit
1 x 2 @ 185 lbs
10
Kevin
Gelfand
6am CrossFit
1 x 2 @ 185 lbs
10
Lenny
T
7am CrossFit
1 x 2 @ 185 lbs
10
Ron
Kao
12pm CrossFit
1 x 2 @ 185 lbs
11
Brad
Damon
6am CrossFit
1 x 2 @ 175 lbs
11
Christopher
Gonzalez
6pm CrossFit
1 x 2 @ 175 lbs
12
Steven
Bui
7pm CrossFit
1 x 2 @ 165 lbs
12
Trevor
Moncrief
6am CrossFit
1 x 2 @ 165 lbs
13
Michael
Liu
4pm CrossFit
1 x 2 @ 155 lbs
14
Chad
Baker
12pm CrossFit
1 x 2 @ 145 lbs
15
Ryan
Johnson
7pm CrossFit
1 x 2 @ 95 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 2 @ 190 lbs
2
ashley
green
6pm CrossFit
1 x 2 @ 185 lbs
Could of gone heavier
3
Heather
Spears
12pm CrossFit
1 x 2 @ 175 lbs
4
Lindsey
Hempy
6am CrossFit
1 x 2 @ 170 lbs
5
Patricia
Brown
6pm CrossFit
1 x 2 @ 165 lbs
3 sets of 2 reps 155
6
Laura
Ringgold
5pm CrossFit
1 x 2 @ 155 lbs
7
Camille
Chamberlen
6am CrossFit
1 x 2 @ 145 lbs
7
Kym
Janke
4pm CrossFit
1 x 2 @ 145 lbs
8
Maria
Mercado
6pm CrossFit
1 x 2 @ 140 lbs
Was conservative with the weight
8
Melissa
Gomez
4pm CrossFit
1 x 2 @ 140 lbs
9
kasey
stark
5pm CrossFit
1 x 2 @ 130 lbs
9
Kelly
Hill
6am CrossFit
1 x 2 @ 130 lbs
9
Wifey
(aka Chris ...
7pm CrossFit
1 x 2 @ 130 lbs
10
Private
5pm CrossFit
8 x 4 @ 125 lbs
10
Michelle
Robidas
6am CrossFit
1 x 2 @ 125 lbs
2 heaviest sets
11
Gretchen
Otero
5pm CrossFit
1 x 2 @ 120 lbs
12
Megan
Gibbings
4pm CrossFit
1 x 2 @ 110 lbs
13
Becca
Chang
6pm CrossFit
1 x 2 @ 100 lbs
14
Leslie
Cardenas
7am CrossFit
1 x 2 @ 95 lbs
15
Kaitlin
Woods
6pm CrossFit
1 x 2 @ 85 lbs
heaviest
16
Jaclyn
Morbitzer
7am CrossFit
1 x 2 @ 55 lbs
step ups (foot issues)
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