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Components
Back Squat
Back Squat
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
Leg Day - 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):
59 (32/27)
Workout
Leg Day
Warm-up
15 GHD Hip Extensions
10 Toy Soldiers
10 Cossack Squats
15 Banded Air Squats
10 Wipers
10 Scorpions
2 Rounds:
10 Single Arm KB Row
10 Single Arm KB Squats
3 minutes 'KB on Knee' Ankle Mobility (1:30 / side)
Strength
Back Squat (Heavy Triple)
15 minutes to build to a Heavy Triple
Back Squat (3x3)
E2MOM x 3: 3 @ 90% of Heavy Triple
Metcon
Metcon (Time)
100 Wall Balls (20/14 to 10/9 ft.)
*100m Run every break
12 minute timecap
Coaches will determine what a break is
AKA
Don't get clever, get moving!
Finisher
Metcon (AMRAP - Reps)
2 minute AMRAP of:
Double Unders
Stretching
Metcon (No Measure)
2 minutes Seated Glute Stretch (playboy) / side
1 minute Hamstring Stretch / side
1 minute Calf Stretch / side
2 minutes Couch Stretch / side
1 minute Pigeon Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 25, 2019
Male Clients
1
Scott
Kellner
6am CrossFit
1 x 3 @ 345 lbs
2
Tom
Brown
6pm CrossFit
1 x 3 @ 325 lbs
3
Nate
Cobb
12pm CrossFit
1 x 3 @ 317 lbs
4
Adam
Gelfand
6am CrossFit
1 x 3 @ 295 lbs
4
Jim
Pinkerton
6am CrossFit
1 x 3 @ 295 lbs
5
Olivier
Derei
7pm CrossFit
1 x 3 @ 285 lbs
had more in me
6
Brad
Damon
6am CrossFit
1 x 3 @ 275 lbs
6
Craig
Kreinest
4pm CrossFit
1 x 3 @ 275 lbs
6
Ken
Nelson
4pm CrossFit
1 x 3 @ 275 lbs
6
Ramon
Ulloa
4pm CrossFit
1 x 3 @ 275 lbs
7
Fernando
Flores
6pm CrossFit
1 x 3 @ 265 lbs
8
Private
6am CrossFit
1 x 3 @ 255 lbs
8
Brian
Kalmenson
6am CrossFit
1 x 3 @ 255 lbs
8
Ryan
Goderre
5pm CrossFit
1 x 3 @ 255 lbs
8
Tyler
Eickmann
8am CrossFit
1 x 3 @ 255 lbs
9
Andrés
Herrera
4pm CrossFit
1 x 3 @ 245 lbs
10
Brian
Kent
5pm CrossFit
1 x 3 @ 235 lbs
10
Ryan
Figuerado
5pm CrossFit
1 x 3 @ 235 lbs
10
Tony
Huynh
7am CrossFit
1 x 3 @ 235 lbs
11
Ron
Kao
7pm CrossFit
1 x 3 @ 225 lbs
12
Chad
Baker
12pm CrossFit
1 x 3 @ 215 lbs
12
Christopher
Gonzalez
5pm CrossFit
1 x 3 @ 215 lbs
12
Ron
Singer
6pm CrossFit
1 x 3 @ 215 lbs
13
Bill
Curci
4pm CrossFit
1 x 3 @ 205 lbs
2 x 225 (failed on 3rd)
13
Eric
Otero
5pm CrossFit
1 x 3 @ 205 lbs
13
Jaimeson
Pollen
6am CrossFit
1 x 3 @ 205 lbs
14
Ashish
Grover
7am CrossFit
1 x 3 @ 190 lbs
15
Ahmed
Dahir
8am CrossFit
1 x 3 @ 185 lbs
16
Steven
Bui
7pm CrossFit
1 x 3 @ 180 lbs
17
Michael
Liu
6am CrossFit
1 x 3 @ 175 lbs
17
Ryan
Johnson
7pm CrossFit
1 x 3 @ 175 lbs
18
Michael
SYLLIAASEN
6pm CrossFit
1 x 3 @ 165 lbs
Female Clients
1
Kim
McGrath
12pm CrossFit
1 x 3 @ 225 lbs
2
Genesis
Dejesus
7pm CrossFit
1 x 3 @ 200 lbs
2
Heather
Spears
12pm CrossFit
1 x 3 @ 200 lbs
3
Lindsey
Hempy
6am CrossFit
1 x 3 @ 195 lbs
getting my squat back!
4
Jaclyn
Morbitzer
7am CrossFit
1 x 3 @ 180 lbs
5
Camille
Chamberlen
6am CrossFit
1 x 3 @ 175 lbs
6
Kym
Janke
4pm CrossFit
1 x 3 @ 165 lbs
7
Lisa
Gift
5pm CrossFit
1 x 3 @ 160 lbs
7
Ruth
Rittermann
6am CrossFit
1 x 3 @ 160 lbs
8
Deandra
Van Houten
12pm CrossFit
1 x 3 @ 155 lbs
8
Heather
Dunn
12pm CrossFit
1 x 3 @ 155 lbs
8
Maria
Mercado
6pm CrossFit
1 x 3 @ 155 lbs
Conservative
8
Melissa
Gomez
12pm CrossFit
1 x 3 @ 155 lbs
1 rep 165
8
Patti
Gerckens
8am CrossFit
1 x 3 @ 155 lbs
9
Eva
Tan
7am CrossFit
1 x 3 @ 145 lbs
9
Vienna
Kaiser
8am CrossFit
1 x 3 @ 145 lbs
10
Alissa
Cobb
6am CrossFit
1 x 3 @ 140 lbs
11
Private
7pm CrossFit
1 x 8 @ 135 lbs
11
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 135 lbs
12
Theresa
Brinsa
4pm CrossFit
1 x 3 @ 130 lbs
13
Wifey
(aka Chris ...
7pm CrossFit
1 x 3 @ 125 lbs
14
Becca
Chang
6pm CrossFit
1 x 3 @ 120 lbs
14
Janny
Zaa
6pm CrossFit
1 x 3 @ 120 lbs
14
Maxine
Sy
7am CrossFit
1 x 3 @ 120 lbs
15
Allison
Hart
6pm CrossFit
1 x 3 @ 105 lbs
15
Jasmine
Poon
7am CrossFit
1 x 3 @ 105 lbs
16
Rowena
Sinclair
12pm CrossFit
105 x 3 @ 0 lbs
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