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Components
Weighted Pull-ups
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
Widen Up Wednesday - 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):
48 (31/17)
Workout
Widen Up Wednesday
Warm-up
200m Run
5 Double Push-up Inchworms
10 Banded Low Ext. Rotations / side (with 0:02 pause each rep)
10 Scap Pull-ups
15 Push-ups
10 Wipers
20 Glute Bridges
Strength
Weighted Pull-ups (3-3-3-3-3)
The Strict Pull-up
All with pronated grip (double overhand)
15 minutes
In between sets, warm-up your Bench Press
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP of:
1-2-3-4-5,...
Bench Press
Strict Pull-ups
*after each round, 100m Run
Rx: 155/85
Rx+: Bodyweight/0.8 x Bodyweight
Accessory Work
Metcon (No Measure)
4x25 Banded Face Pulls (1 min rests)
4x10-15 DB Lateral Raises (1 min rests)
10 PVC Passes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 18, 2019
Male Clients
1
Ryan
Johnson
7pm CrossFit
5 x 3 @ 165 lbs
red band
2
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 111 lbs
Went pretty easy.
3
Nate
Cobb
12pm CrossFit
1 x 3 @ 71.5 lbs
3
Robby
Tabellija
12pm CrossFit
1 x 3 @ 71.5 lbs
lol
4
Adam
Gelfand
12pm CrossFit
1 x 3 @ 71 lbs
4
AJ!
Isabelo
6am CrossFit
1 x 3 @ 71 lbs
4
Private
6am CrossFit
1 x 3 @ 71 lbs
5
Jay
Cortez
6pm CrossFit
1 x 3 @ 70 lbs
6
Steven
Bui
7pm CrossFit
1 x 3 @ 65.5 lbs
7
Papi
Aka Teddy
6am CrossFit
1 x 3 @ 63 lbs
8
Bill
Curci
4pm CrossFit
1 x 3 @ 62 lbs
felt good - maybe had more
8
Brian
Kalmenson
6am CrossFit
1 x 3 @ 62 lbs
8
Connor
Miller 🍟 🍔
8am CrossFit
1 x 3 @ 62 lbs
8
Izick
Espinoza
5pm CrossFit
1 x 3 @ 62 lbs
8
Mike
Tighe
12pm CrossFit
1 x 3 @ 62 lbs
8
Ron
Kao
12pm CrossFit
1 x 3 @ 62 lbs
8
Ryan
Goderre
5pm CrossFit
1 x 3 @ 62 lbs
9
Ashish
Grover
7am CrossFit
1 x 3 @ 54 lbs
10
Chad
Baker
12pm CrossFit
1 x 3 @ 53 lbs
10
Ryan
Holcombe
6pm CrossFit
1 x 3 @ 53 lbs
11
Kevin
Gelfand
6am CrossFit
1 x 3 @ 44 lbs
12
Andrés
Herrera
4pm CrossFit
1 x 3 @ 35 lbs
12
Jim
Pinkerton
6am CrossFit
1 x 3 @ 35 lbs
12
Tony
Huynh
7am CrossFit
1 x 3 @ 35 lbs
13
Scott
Kellner
6am CrossFit
1 x 3 @ 28.5 lbs
14
Michael
SYLLIAASEN
6pm CrossFit
1 x 3 @ 26 lbs
15
Trevor
Moncrief
8am CrossFit
1 x 3 @ 20 lbs
16
Jaimeson
Pollen
6am CrossFit
1 x 3 @ 10 lbs
17
Tyler
Eickmann
8am CrossFit
2 x 2 @ 25 lbs
17
Mel
Nutter
7pm CrossFit
1 x 3 @ 0 lbs
bar
17
Ryan
Figuerado
5pm CrossFit
1 x 2 @ 62 lbs
Female Clients
1
Heather
Spears
12pm CrossFit
1 x 3 @ 37.5 lbs
2
Lindsey
Hempy
6am CrossFit
1 x 3 @ 21 lbs
3
Maria
Mercado
6pm CrossFit
1 x 3 @ 20 lbs
4
Patricia
Brown
7pm CrossFit
1 x 3 @ 8 lbs
5
kasey
stark
5pm CrossFit
1 x 3 @ 7.5 lbs
6
Camille
Chamberlen
6am CrossFit
1 x 3 @ 1 lbs
7
Alissa
Cobb
6am CrossFit
1 x 3 @ 0 lbs
thin black
7
April
Hernandez
8am CrossFit
1 x 3 @ 0 lbs
one thin band
7
Becca
Chang
6pm CrossFit
1 x 3 @ 0 lbs
Thin black band
7
Private
4pm CrossFit
1 x 3 @ 0 lbs
7
Jaclyn
Morbitzer
7am CrossFit
1 x 3 @ 0 lbs
2 small black bands
7
Janis
Green
7am CrossFit
1 x 3 @ 0 lbs
blue, red
7
Kaitlin
Woods
6pm CrossFit
1 x 3 @ 0 lbs
Red and green band was difficult after 3 reps 3 times
7
Karli-Mae
Ochoa
7am CrossFit
1 x 3 @ 0 lbs
BW
7
Megan
Gibbings
4pm CrossFit
1 x 3 @ 0 lbs
bands and less bands
7
Melissa
Gomez
7pm CrossFit
1 x 3 @ 0 lbs
(BLK BAND)1 rep red
7
Theresa
Brinsa
4pm CrossFit
1 x 3 @ 0 lbs
uno bando
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