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Components
Thruster
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
Thruster + GHD Sit-ups/Thrusters/BarMU - 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):
56 (27/29)
Workout
Thruster + GHD Sit-ups/Thrusters/BarMU
Warm-up
5 x 0:20 Front Plank Inchworms
15 GHD Hip Extensions
10 High Five Squats
15 Air Squats
15 Banded Ext. Rotations w/ Press
15 Banded Face Pulls
10 Single-Arm KB Front Squats / side
5 Big Kips
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Thruster (from rack)
Thruster
1 EMOM x 8
Building up in weight throughout
Metcon
Metcon (3 Rounds for time)
Rx:
Every 7 minutes x 3
20 GHD Sit-ups
15 Thrusters (95/65, from floor)
10 Strict Pull-ups
Rx+:
Every 7 minutes x 3
21 GHD Sit-ups
15 Thrusters (115/75, from floor)
9 Bar Muscle-ups
Accessory Work
Metcon (No Measure)
4 Rounds of:
10 Single-arm Kneeling KB Bottoms Up Presses / side
10 Banded Low Ext. Rotations + 0:05 Hold / side
15 Banded Face Pulls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 30, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 1 @ 245 lbs
2
Scott
Kellner
6am CrossFit
1 x 1 @ 230 lbs
3
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 215 lbs
3
Tom
Brown
6pm CrossFit
1 x 1 @ 215 lbs
4
Nate
Cobb
12pm CrossFit
1 x 1 @ 205 lbs
4
Olivier
Derei
7pm CrossFit
1 x 1 @ 205 lbs
felt heavy
5
Mike
Tighe
12pm CrossFit
1 x 1 @ 195 lbs
6
Brian
Kent
4pm CrossFit
1 x 1 @ 190 lbs
7
Adam
Gelfand
12pm CrossFit
1 x 1 @ 185 lbs
7
Private
6am CrossFit
1 x 1 @ 185 lbs
7
Brian
Kalmenson
6am CrossFit
1 x 1 @ 185 lbs
7
Ryan
Goderre
5pm CrossFit
1 x 1 @ 185 lbs
8
Bill
Curci
4pm CrossFit
1 x 1 @ 175 lbs
8
Robby
Tabellija
12pm CrossFit
1 x 1 @ 175 lbs
had to drop coming down
9
Jaimeson
Pollen
6pm CrossFit
1 x 1 @ 170 lbs
10
Ryan
Figuerado
4pm CrossFit
1 x 1 @ 165 lbs
11
Brad
Damon
6am CrossFit
1 x 1 @ 155 lbs
11
Jason
Jarrells
12pm CrossFit
1 x 1 @ 155 lbs
11
Ron
Kao
12pm CrossFit
1 x 1 @ 155 lbs
11
Ryan
Keith
12pm CrossFit
1 x 1 @ 155 lbs
12
Jonathan
McAlexander
12pm CrossFit
1 x 1 @ 145 lbs
13
Kevin
Gelfand
6am CrossFit
1 x 1 @ 140 lbs
14
Eric
Otero
5pm CrossFit
1 x 1 @ 135 lbs
14
Thien
Nguyen
5pm CrossFit
1 x 1 @ 135 lbs
15
Chad
Baker
12pm CrossFit
1 x 1 @ 110 lbs
with neutral bar
16
Julian
Haddad
7pm CrossFit
1 x 1 @ 85 lbs
17
Michael
Liu
6am CrossFit
1 x 1 @ 75 lbs
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 1 @ 155 lbs
fail 170
2
Patricia
Brown
5pm CrossFit
1 x 1 @ 145 lbs
3
Patrisha
Wilson
7am CrossFit
1 x 1 @ 125 lbs
4
Lindsey
Hempy
6am CrossFit
1 x 1 @ 120 lbs
failed 125
4
Zully
Barrientos
5pm CrossFit
1 x 1 @ 120 lbs
fail 1 attempt 125#
5
Brenna
Jarrells
12pm CrossFit
1 x 1 @ 115 lbs
5
Genesis
Dejesus
7pm CrossFit
1 x 1 @ 115 lbs
5
Kym
Janke
8am CrossFit
1 x 1 @ 115 lbs
5
Maria
Mercado
6pm CrossFit
1 x 1 @ 115 lbs
6
Camille
Chamberlen
8am CrossFit
1 x 1 @ 110 lbs
7
Laura
Ringgold
5pm CrossFit
1 x 1 @ 105 lbs
Almost had 110
7
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 105 lbs
8
Becca
Chang
6pm CrossFit
1 x 1 @ 100 lbs
8
Eva
Tan
7am CrossFit
1 x 1 @ 100 lbs
8
Ruth
Rittermann
6pm CrossFit
1 x 1 @ 100 lbs
9
Private
4pm CrossFit
4 x 2 @ 95 lbs
9
Melissa
Gomez
12pm CrossFit
1 x 1 @ 95 lbs
10
kasey
stark
5pm CrossFit
1 x 1 @ 90 lbs
11
April
Hernandez
8am CrossFit
1 x 1 @ 85 lbs
11
Gretchen
Otero
5pm CrossFit
1 x 1 @ 85 lbs
11
Janis
Green
7am CrossFit
1 x 1 @ 85 lbs
11
Megan
Gibbings
5pm CrossFit
1 x 1 @ 85 lbs
11
Patti
Gerckens
8am CrossFit
1 x 1 @ 85 lbs
12
Lisa
Gift
5pm CrossFit
1 x 1 @ 80 lbs
12
Maxine
Sy
7am CrossFit
1 x 1 @ 80 lbs
12
Vienna
Kaiser
8am CrossFit
1 x 1 @ 80 lbs
13
Alissa
Cobb
6am CrossFit
1 x 1 @ 75 lbs
14
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 67 lbs
15
Thuong
Ton
6am CrossFit
1 x 1 @ 65 lbs
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