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Components
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
More Cardio Monday - 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):
48 (25/23)
Workout
More Cardio Monday
Warm-up
200m Run
5 Inchworms
20 Lunges
15 GHD Hip Extensions
10 Toy Soldiers
10 RKBS (moderate-heavy)
TOGETHER:
Empty Barbell Warm-up, Mobility, and Drills
Metcon
Metcon (Time)
1 Mile Run
20 Squat Cleans (115/80)
20 Box Jumps (24/20)
20 OH Walking Lunge Steps (45/25 plate overhead)
20 Box Jumps
20 Squat Cleans
1 Mile Run
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Calf Stretch / side
1 min Hamstring Stretch / side
1 min Seated Glute Stretch (Playboy) / side
THEN
3 minutes Foam Roll Entire Back
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 07, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
23:21
2
Ryan
Figuerado
5pm CrossFit
24:13
135lb
3
Brian
Kalmenson
6am CrossFit
24:21
4
Izick
Espinoza
5pm CrossFit
25:30
Tricked both Ryan’s and Connor into doing 135. Lol
5
Frank!e
Armas
12pm CrossFit
27:20
no legs left!
6
Bill
Curci
4pm CrossFit
28:20
7
Private
6am CrossFit
28:25
8
Andrés
Herrera
4pm CrossFit
28:27
9
Ryan
Goderre
5pm CrossFit
29:10
135sqclean thanks izick
10
Jaimeson
Pollen
6pm CrossFit
29:16
daughter potty break
11
Kevin
Gelfand
6am CrossFit
29:35
12
Jim
Pinkerton
6am CrossFit
30:24
13
Ron
Kao
12pm CrossFit
33:51
about 9:10 1st mi, about 11:00 on 2nd. (last sat was the 60mi rid...
14
Connor
Miller 🍟 🍔
5pm CrossFit
37:45
135 cleans. Back cramp 3/4 miles in non-relentless singles thorug...
15
Ryan
Keith
12pm CrossFit
26:15
95 lbs squat clean
16
Eric
Otero
5pm CrossFit
27:03
95# squat clean. 24 box. 45# plate OH lunge.
17
Nate
Cobb
12pm CrossFit
28:35
18
Brad
Damon
6am CrossFit
29:03
75 cal ass bikes for runs
19
Shaun
Storm
5pm CrossFit
29:14
20
Christopher
Gonzalez
6pm CrossFit
29:15
21
Trevor
Moncrief
12pm CrossFit
31:19
22
Zachary
Schuessler
12pm CrossFit
33:49
1 mile run 8:14 then airbike
23
Steven
Bui
7pm CrossFit
34:54
75 lb barbell
24
Tyler
Eickmann
8am CrossFit
40:38
115# squat cleans 24" step ups 45# OH walking lunge
25
Ahmed
Dahir
8am CrossFit
42:48
Female Clients
1
Lindsey
Hempy
6am CrossFit
27:01
85 lbs, breathing cramps on second run. 7:54, 8:45
2
Ruth
Rittermann
6am CrossFit
32:47
3
Donica
Ryder ⛵️
6am CrossFit
33:10
4
Camille
Chamberlen
7am CrossFit
33:48
5
Maria
Mercado
6pm CrossFit
35:12
6
Gretchen
Otero
5pm CrossFit
27:03
55# SC, 25# plate, 20" box jumps
7
Patrisha
Wilson
7am CrossFit
28:02
2.5 mile bike
8
Nicole
Schneider
12pm CrossFit
28:40
Biked 2.5 miles #85 for the squat clean
9
Wifey
(aka Chris ...
6pm CrossFit
29:17
65lb, 3mile bike/1600m run
10
Nakisha
Sivers
7pm CrossFit
30:10
11
Private
4pm CrossFit
30:20
12
Michelle
Robidas
6am CrossFit
31:05
75lb
13
Maxine
Sy
6am CrossFit
32:01
14
kasey
stark
4pm CrossFit
32:30
9:30 first mile, 12:30 second mile, 70 lb
15
Patricia
Brown
6pm CrossFit
33:05
65# FS for cleans
16
Esmeralda
Bernal
6pm CrossFit
33:18
#45 SC, #25 PL,
17
Becca
Chang
6pm CrossFit
33:21
55lb
18
Vienna
Kaiser
8am CrossFit
33:43
800M walk with 20lb vest - 65 power cleans - small bax with 25lb ...
19
Eva
Tan
6am CrossFit
35:00
75#, 2mile bike in the end
20
Heather
Spears
12pm CrossFit
35:08
15# weight vest sub #20 wballs for squat cleans
21
Karli-Mae
Ochoa
7am CrossFit
39:51
1st day back. 65lbs clean and 35lb for lunge.
22
Kaitlin
Woods
6pm CrossFit
0:00
40 lbs squat clean
22
Kim
McGrath
4pm CrossFit
0:00
85/45 no score - did not achieve full extension on some of the cl...
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