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Components
Weighted Pull-ups
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
Weighted Pull-ups + Run/T2B/Sled Push - 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):
44 (27/17)
Workout
Weighted Pull-ups + Run/T2B/Sled Push
Warm-up
10 Scap Pull-ups (0:02 Pause at Top)
15 GHD Hip Extensions
10 Toy Soldiers
15 V-Ups
15 Banded Face Pulls
5 Kips
10 Kneeling Palloff Presses / side
10 Wipers
1-minute Handstand Progressions
40m Sled Push
Strength
Weighted Pull-ups (3-3-3-3-3)
The Strict Pull-up
12 minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP of:
200m Run
20 Toes-to-bar
40m Sled Push (20m down and back, 270/180 added to sled)
For scoring purposes, 200m run counts as 2 reps (1 for each 100m) and the sled push counts as 2 reps (one for each 20m length)
Accessory Work
Metcon (No Measure)
Accumulate 7 rounds of Sled Pushes for the day (include your reps from the metcon and finish with more to get 7 rounds worth)
Finisher
Metcon (Time)
1000m Row
*must stay 20spm or less
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 02, 2019
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 115 lbs
Went easy. Try 120.
2
Adam
Gelfand
12pm CrossFit
1 x 3 @ 62 lbs
2
Brad
Damon
6am CrossFit
1 x 3 @ 62 lbs
Went easy try 125 haha
2
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 3 @ 62 lbs
2
Izick
Espinoza
5pm CrossFit
1 x 3 @ 62 lbs
2
Nate
Cobb
12pm CrossFit
1 x 3 @ 62 lbs
2
Ron
Kao
12pm CrossFit
1 x 3 @ 62 lbs
2
Ryan
Goderre
5pm CrossFit
1 x 3 @ 62 lbs
3
Bill
Curci
4pm CrossFit
1 x 3 @ 55 lbs
failed on 3rd @ 64
4
Chad
Baker
12pm CrossFit
1 x 3 @ 53 lbs
GOT 1 REP AT 62
4
Craig
Kreinest
5pm CrossFit
1 x 3 @ 53 lbs
4
Kevin
Gelfand
12pm CrossFit
1 x 3 @ 53 lbs
4
Robby
Tabellija
12pm CrossFit
1 x 3 @ 53 lbs
4
Ryan
Keith
12pm CrossFit
1 x 3 @ 53 lbs
5
Ryan
Figuerado
5pm CrossFit
1 x 3 @ 52 lbs
6
James
Tamashiro
7pm CrossFit
1 x 3 @ 37 lbs
7
Chris
Christian
6am CrossFit
1 x 3 @ 35 lbs
7
Jim
Pinkerton
6am CrossFit
1 x 3 @ 35 lbs
7
Michael
Liu
6am CrossFit
1 x 3 @ 35 lbs
8
Tony
Huynh
7am CrossFit
1 x 3 @ 33 lbs
9
Tyler
Eickmann
8am CrossFit
1 x 3 @ 25 lbs
10
Ken
Nelson
4pm CrossFit
1 x 3 @ 23 lbs
10
Michael
SYLLIAASEN
6pm CrossFit
1 x 3 @ 23 lbs
10
Scott
Kellner
6am CrossFit
1 x 3 @ 23 lbs
11
Julian
Haddad
8am CrossFit
1 x 3 @ 15 lbs
12
Jaimeson
Pollen
6am CrossFit
5 x 3 @ 0 lbs
body wieght
12
Eric
Otero
5pm CrossFit
1 x 3 @ 0 lbs
no bands
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 3 @ 35 lbs
2
Laura
Ringgold
5pm CrossFit
1 x 3 @ 20.5 lbs
3
Maria
Mercado
6pm CrossFit
1 x 3 @ 20 lbs
4
kasey
stark
5pm CrossFit
1 x 3 @ 7.5 lbs
2 out of 3 at 10lb
5
Camille
Chamberlen
6am CrossFit
1 x 3 @ 5 lbs
6
Rowena
Sinclair
12pm CrossFit
1 x 3 @ 3 lbs
single purple band
7
Alexa
Strauss-Derby
12pm CrossFit
1 x 3 @ 0 lbs
Bar ups
7
April
Hernandez
8am CrossFit
1 x 3 @ 0 lbs
thin red band
7
Donica
Ryder ⛵️
4pm CrossFit
1 x 3 @ 0 lbs
skinny red band. sooo close to strict PU
7
Esmeralda
Bernal
7pm CrossFit
1 x 3 @ 0 lbs
red and black band
7
Janis
Green
7am CrossFit
1 x 3 @ 0 lbs
blue thin black bands
7
Kaitlin
Woods
6pm CrossFit
1 x 3 @ 0 lbs
purple and skinny red hard
7
Melissa
Gomez
7pm CrossFit
1 x 3 @ 0 lbs
3 (blk band) 2 rep red
7
Patrisha
Wilson
6am CrossFit
1 x 3 @ 0 lbs
thin red band
7
Patti
Gerckens
8am CrossFit
1 x 3 @ 0 lbs
blue band
7
Vienna
Kaiser
8am CrossFit
1 x 3 @ 0 lbs
1 blue band - PR
7
Alissa
Cobb
6am CrossFit
1 x 1 @ 0 lbs
Working on 1 strict no band, used 1 thin band
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