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Components
Nate
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
Nate - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (13/8)
Workout
Nate
Warm-up
400m Run
15 Scap Pull-ups
15 Band Pull Aparts
15 Banded Face Pulls
15 Scap Push-ups
15 Push-ups
15 Cobras (5/2.5)
0:30 Hanging Hollow Hold
15 GHD Hip Extensions
10 Wipers / side
10 Scorpions / side
15 GHD Sit-ups
10 Big Kips (Ring or Bar depending on what you use in WOD)
1:00 Handstand "Stuff"
1:00 Couch Stretch / leg
Metcon
Nate (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate
click here
Scale 2 Ring Muscle-ups to 2 Bar Muscle-ups and further into 5 Strict Pull-ups + 5 Dips if needed.
Scale 4 HSPU to 4 Seated Dumbbell Shoulder Press if needed.
Scale KBS weight down to a weight which 8 reps is easy.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 06, 2018
Male Clients
1
Brandon
Thorsten
9:30am CrossFit
13 + 0
2
Chris
Bartley
10:30am CrossFit
11 + 0
ring muscle ups
2
Craig
Kreinest
9:30am CrossFit
11 + 0
3
Fernando
Flores
9:30am CrossFit
10 + 0
4
Connor
Miller 🍟 🍔
10:30am CrossFit
7 + 1
Failed 2nd MU of 8th round forever. Never got it.
5
Diggy
Hagos
10:30am CrossFit
11 + 2
BAR MU EACH ROUND
6
Jerry
Gramling
9:30am CrossFit
9 + 11
all hspu's strict unbroken bar MUs
7
Lenny
T
10:30am CrossFit
9 + 6
63 kb
8
Tom
Brown
9:30am CrossFit
9 + 0
bar MUs 62# did 10/3 workout before
9
Private
9:30am CrossFit
8 + 10
10
Denver
Guess
9:30am CrossFit
8 + 0
3 rounds of BMU's then 5PU+5Dip
11
Brian
Kent
10:30am CrossFit
6 + 1
first 2 rounds rx, then Bar MU
12
Eric
Macpherson
10:30am CrossFit
5 + 4
4 hspu, 5x5 on pulllups and dips
Female Clients
1
Megan
Gibbings
9:30am CrossFit
13 + 0
pull ups, push ups, rkbs, seated db press
2
Kait
Pollen
9:30am CrossFit
10 + 11
red+black band pu, black band dip, 20# seated press, 53# kbs
3
Emily
Gruber
10:30am CrossFit
10 + 10
25lbs DBs, 35lbs KB
4
Madison
White
10:30am CrossFit
10 + 0
Modified: Pull ups (thin green and thin black), 5 push ups 15 lb ...
5
Laura
Ringgold
10:30am CrossFit
9 + 21
SPU, strict dips, 35#
6
Libby
Lefanowicz
10:30am CrossFit
7 + 2
muscle ups - 5 pull ups with 2 small bands 5 dips one small band,...
7
Patricia
Brown
9:30am CrossFit
5 + 3
Banded BMU, 53lb KB
8
Heather
Spears
9:30am CrossFit
5 + 0
ring mu strict hspu 53# k
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