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Components
Power Snatch + OHS
Metcon
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
Pick your posion - 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):
46 (24/22)
Workout
Pick your posion
Warm-up
10/8 Calorie Bike
5 Inchworms
15 GHD Hip Extensions
20 Air Squats
5 PVC Passes
10 Banded Ext. Rotations w/ Press
2 minutes Handstand Progressions
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Power Snatch + OHS
1 EMOM x 10
Increasing weight for first 5, same weight next 5
Metcon
Metcon (Time)
Rx:
5 Rounds of:
5 Overhead Squats (115/75)
80 Yard Shuttle Sprint (10-10-20-20-10-10)
5 Bar Facing Burpees
(Rest 1:00)
RX+ 155/105
Accessory Work
Metcon (AMRAP - Reps)
Play the Fish Game on the Rower. Post your score as the reps. Try as many times as you'd like!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 23, 2019
Male Clients
1
Connor
Miller 🍟 🍔
6pm CrossFit
5 x 1 @ 185 lbs
1
Izick
Espinoza
4pm CrossFit
5 x 1 @ 185 lbs
1
Scott
Kellner
6am CrossFit
5 x 1 @ 185 lbs
As my fifth round, failed behind. Made the lift for rounds 6-10
2
Tom
Brown
6pm CrossFit
6 x 1 @ 165 lbs
2
Craig
Kreinest
5pm CrossFit
1 x 1 @ 165 lbs
3
Private
6am CrossFit
6 x 1 @ 155 lbs
3
Brian
Kalmenson
6am CrossFit
6 x 1 @ 155 lbs
4
Adam
Gelfand
12pm CrossFit
6 x 1 @ 145 lbs
4
Nate
Cobb
12pm CrossFit
6 x 1 @ 145 lbs
5
Frank!e
Armas
4pm CrossFit
1 x 1 @ 135 lbs
squat 145 & 155
5
Jason
Pierson
12pm CrossFit
1 x 1 @ 135 lbs
5
Olivier
Derei
7pm CrossFit
1 x 1 @ 135 lbs
easy should've gone heavier
6
Bill
Curci
4pm CrossFit
6 x 1 @ 125 lbs
7
Trevor
Moncrief
12pm CrossFit
4 x 1 @ 115 lbs
7
Andrés
Herrera
4pm CrossFit
1 x 1 @ 115 lbs
7
Eric
Otero
5pm CrossFit
1 x 1 @ 115 lbs
7
Fabricio
🦍
4pm CrossFit
1 x 1 @ 115 lbs
7
Ryan
Holcombe
6pm CrossFit
1 x 1 @ 115 lbs
8
Robby
Tabellija
12pm CrossFit
1 x 1 @ 105 lbs
9
Brad
Damon
6am CrossFit
1 x 1 @ 99.22 lbs
10
Ryan
Figuerado
6pm CrossFit
1 x 1 @ 95 lbs
10
S.W
SHIM
12pm CrossFit
1 x 1 @ 95 lbs
11
Chad
Baker
12pm CrossFit
1 x 1 @ 80 lbs
12
Ryan
Johnson
7pm CrossFit
1 x 1 @ 70 lbs
Female Clients
1
Lindsey
Hempy
6am CrossFit
1 x 1 @ 110 lbs
2
Patricia
Brown
7pm CrossFit
5 x 1 @ 105 lbs
3
Private
4pm CrossFit
7 x 1 @ 90 lbs
3
Kim
McGrath
12pm CrossFit
1 x 1 @ 90 lbs
4
Eva
Tan
7am CrossFit
1 x 1 @ 85 lbs
4
Genesis
Dejesus
5pm CrossFit
1 x 1 @ 85 lbs
4
Heather
Dunn
4pm CrossFit
1 x 1 @ 85 lbs
4
Nicole
Schneider
4pm CrossFit
1 x 1 @ 85 lbs
5
Maria
Mercado
6pm CrossFit
1 x 1 @ 80 lbs
6
Jaclyn
Morbitzer
7am CrossFit
1 x 1 @ 75 lbs
6
Karli-Mae
Ochoa
7am CrossFit
1 x 1 @ 75 lbs
7
Alissa
Cobb
6am CrossFit
1 x 1 @ 70 lbs
5x65
7
Jasmine
Poon
12pm CrossFit
1 x 1 @ 70 lbs
8
Maxine
Sy
7am CrossFit
1 x 1 @ 65 lbs
8
Theresa
Brinsa
7am CrossFit
1 x 1 @ 65 lbs
9
Becca
Chang
6pm CrossFit
1 x 1 @ 60 lbs
9
Beth
Gray
4pm CrossFit
1 x 1 @ 60 lbs
staying a bit light, good work still
10
April
Hernandez
8am CrossFit
1 x 1 @ 55 lbs
working light bc of shoulder
10
Gretchen
Otero
5pm CrossFit
1 x 1 @ 55 lbs
10
Kaitlin
Woods
6pm CrossFit
1 x 1 @ 55 lbs
10
Vienna
Kaiser
8am CrossFit
1 x 1 @ 55 lbs
11
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 32 lbs
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