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Components
Holleyman
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
Holleyman - 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):
20 (13/7)
Workout
Holleyman
Warm-up
10/8 Calorie Bike Sprint
0:30 Perfect Lunge / leg
15 Wall Squats
15 Banded Face Pulls
5 Double Push-up Inchworms
10 Wipers
10 Scorpions
1:00 Handstand "Stuff"
15 Wall Balls (20/14 to 10/9)
10 Good Mornings (45/35)
5 Front Squats (45/35)
5 Cleans (45/35)
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall Balls (20/14 to 10/9 ft.)
3 Handstand Push-ups
1 Clean (225/155)
30 minute timecap
Please choose a suitable weight for the Clean. It's meant to be heavy, but this should be done in AT LEAST an EMOM pace. Scale HSPU with DB Shoulder Presses if needed. All barbells need to be on the side of the rack OPPOSITE of the wall, so space for wall balls and hspu is not a problem.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 13, 2018
Male Clients
1
Tom
Brown
10:30am CrossFit
30:10
Did 20 rounds
2
Denver
Guess
10:30am CrossFit
27:54
205 for 5 185 for 25
3
Private
10:30am CrossFit
30:00
3
Jay
Cortez
9:30am CrossFit
30:00
only hit 25 rounds, had to do back squat
3
Jet
Javelet
9:30am CrossFit
30:00
115lb; 20lb MB (26 rounds)
3
Lenny
T
9:30am CrossFit
30:00
15 rounds -205 lb squat clean, no ab mat
3
Mike
Tighe
10:30am CrossFit
30:00
27+7 185lbs
3
Nate
Cobb
9:30am CrossFit
30:00
22 Rounds. 175 lbs.
3
Salvador
Urena
10:30am CrossFit
30:00
16 Rounds at 165
3
Private
9:30am CrossFit
30:00
4
Fernando
Flores
9:30am CrossFit
30:36
26 Rds 185#, 30 min timecap
5
AJ!
Isabelo
9:30am CrossFit
31:03
23 rounds 185#
6
Scott
Wasowski
9:30am CrossFit
31:30
205 lb Clean
Female Clients
1
Emily
Gruber
9:30am CrossFit
26:00
25lbs DBs, 115lbs
2
Kait
Pollen
9:30am CrossFit
27:40
20# seated db press 105# power cleans elbow injured
3
Alissa
Cobb
9:30am CrossFit
28:45
#10. #20. #85
4
Chelsie
Coughlin
9:30am CrossFit
30:00
23+5, 25#DB, 85# clean
4
Madison
White
10:30am CrossFit
30:00
27 Rounds
4
Patricia
Brown
10:30am CrossFit
30:00
22 rounds 125 Clean 12 rds RX HSPU 10 rds w/ 1-2 ab mats
5
ashley
green
9:30am CrossFit
31:18
(21+2)135lbs/10' wall balls
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