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Components
Bench Press
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
Bench + Devils Press - 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):
61 (36/25)
Workout
Bench + Devils Press
Warm-Up
50 ft. Banded (wrists) Bear Crawl
5 Double Push-up Inchworms
10 Banded (wrists) Hip to Shoulder to Overhead
15 Banded Low Ext. Rotations w/ Pause / side
15 GHD Hip Extensions
10 Wipers
10 Scorpions
(Devils Press Review)
5 Devil's Press (light)
10 Push-ups w/ Rotation
5 Devils Press (medium)
Strength
Bench Press (5-5-4-4-3-3)
Bench Press
15 minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP of:
2-4-6-8-10-...
Bench Press (135/75)
Devil's Press (40/25)
Mobility
Metcon (No Measure)
2 min Lacrosse Ball Front Delt Smash / side
2 min Lacrosse Ball Traps w/ Arm Overhead / side
2 min Foam Roll Entire Back
2 min Foam Roller Pec Stretch (5 lbs per hand)
THEN
10 PVC Passes
0:30 Test and hold your Internal Rotation on a GHD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 08, 2019
Male Clients
1
Ramon
Ulloa
4pm CrossFit
1 x 3 @ 285 lbs
2
Nate
Cobb
12pm CrossFit
1 x 3 @ 266 lbs
3
Izick
Espinoza
5pm CrossFit
1 x 3 @ 260 lbs
4
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 256 lbs
9# PR Went easy
4
Papi
Aka Teddy
4pm CrossFit
1 x 3 @ 256 lbs
5
Jim
Pinkerton
6am CrossFit
1 x 3 @ 255 lbs
6
Jason
Pierson
12pm CrossFit
1 x 3 @ 245 lbs
6
Robby
Tabellija
12pm CrossFit
1 x 3 @ 245 lbs
7
Zachary
Schuessler
8am CrossFit
1 x 3 @ 240 lbs
155, 185, 205, 215, 225, 240
8
Brad
Damon
6am CrossFit
1 x 3 @ 235 lbs
8
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 3 @ 235 lbs
9
Private
6am CrossFit
1 x 3 @ 225 lbs
9
Brian
Kalmenson
6am CrossFit
1 x 3 @ 225 lbs
10
Ken
Nelson
4pm CrossFit
1 x 3 @ 220 lbs
10
Olivier
Derei
7pm CrossFit
1 x 3 @ 220 lbs
easy weight
11
Adam
Gelfand
12pm CrossFit
1 x 3 @ 215 lbs
11
Jake
White
6am CrossFit
1 x 3 @ 215 lbs
1rep 225
12
Jason
Jarrells
5pm CrossFit
1 x 3 @ 207 lbs
13
Bill
Curci
4pm CrossFit
1 x 3 @ 205 lbs
135-155-175-185-195-205
13
Chad
Baker
12pm CrossFit
1 x 3 @ 205 lbs
barely but got it
13
Fernando
Flores
6pm CrossFit
1 x 3 @ 205 lbs
13
Ron
Kao
12pm CrossFit
1 x 3 @ 205 lbs
14
Ryan
Goderre
5pm CrossFit
1 x 3 @ 200 lbs
15
Ryan
Keith
12pm CrossFit
1 x 3 @ 195 lbs
16
Steven
Bui
7pm CrossFit
1 x 3 @ 190 lbs
17
Shaun
Storm
12pm CrossFit
1 x 3 @ 185 lbs
18
Andrés
Herrera
6am CrossFit
1 x 3 @ 175 lbs
18
Eric
Otero
5pm CrossFit
1 x 3 @ 175 lbs
19
Ahmed
Dahir
8am CrossFit
1 x 3 @ 165 lbs
1 rep @ 175
20
Jaimeson
Pollen
6am CrossFit
1 x 3 @ 160 lbs
21
Tyler
Eickmann
8am CrossFit
1 x 3 @ 155 lbs
22
Michael
Liu
6am CrossFit
1 x 3 @ 145 lbs
22
S.W
SHIM
12pm CrossFit
1 x 3 @ 145 lbs
23
Trevor
Moncrief
6am CrossFit
1 x 3 @ 135 lbs
24
Ryan
Figuerado
5pm CrossFit
1 x 2 @ 190 lbs
24
Scott
Kellner
6am CrossFit
1 x 2 @ 225 lbs
Alex saved me on the third rep
Female Clients
1
Heather
Spears
12pm CrossFit
1 x 3 @ 155 lbs
1 x 2 @ 165 PR 165
2
Deandra
Van Houten
8am CrossFit
1 x 3 @ 145 lbs
3
Claudia
Chaloner
12pm CrossFit
1 x 3 @ 140 lbs
4
ashley
green
6pm CrossFit
1 x 3 @ 125 lbs
4
Kim
McGrath
5pm CrossFit
1 x 3 @ 125 lbs
130x2
5
Wifey
(aka Chris ...
7pm CrossFit
1 x 3 @ 120 lbs
1x2.5@130
6
Maria
Mercado
6pm CrossFit
1 x 3 @ 115 lbs
1 @ 117
7
Gracie
Laciste
4pm CrossFit
1 x 3 @ 110 lbs
7
Laura
Ringgold
5pm CrossFit
1 x 3 @ 110 lbs
8
Lisa
Gift
5pm CrossFit
1 x 3 @ 105 lbs
9
Brenna
Jarrells
6pm CrossFit
1 x 3 @ 100 lbs
9
Camille
Chamberlen
6am CrossFit
1 x 3 @ 100 lbs
9
Theresa
Brinsa
4pm CrossFit
1 x 3 @ 100 lbs
1*2 105
10
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 95 lbs
10
Janis
Green
7am CrossFit
1 x 3 @ 95 lbs
10
Rachael
Storm
12pm CrossFit
1 x 3 @ 95 lbs
11
Esmeralda
Bernal
6pm CrossFit
1 x 3 @ 90 lbs
11
Gretchen
Otero
5pm CrossFit
1 x 3 @ 90 lbs
12
Private
5pm CrossFit
6 x 5 @ 85 lbs
12
Thuong
Ton
6am CrossFit
1 x 3 @ 85 lbs
13
Nakisha
Sivers
4pm CrossFit
1 x 3 @ 80 lbs
14
Becca
Chang
6pm CrossFit
1 x 3 @ 75 lbs
15
Lindsey
Hempy
6am CrossFit
1 x 2 @ 115 lbs
failed 3rd rep x 2
15
Michelle
Robidas
6am CrossFit
1 x 2 @ 95 lbs
15
Alissa
Cobb
6am CrossFit
1 x 1 @ 95 lbs
failed second lift
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