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Components
Back Squat
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
Quad BURN - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
59 (35/24)
Workout
Quad BURN
Warm-up
20/16 Calorie Bike
0:30 Perfect Lunge / leg
10 GHD Sit-ups
10 GHD Hip Extensions
15 Banded Face Pulls
15 Wall Squats
10 Goblet Squats (moderate)
15 Banded Low Ext. Rotations / side
10 Good Mornings (45/35)
10 SLOW Back Squats (45/35)
Strength
Back Squat (Build to a 1RM)
18 minutes
Metcon
Metcon (Time)
3 Rounds of:
20 GHD Sit-ups
20 Front Squats (115/85)
20/16 Calorie Bike
15 minute timecap
Scale so that you have the capacity to perform the GHD Sit-ups and Front Squats unbroken and the bike calories in 2 minutes or less. All bikes must be reset before pedaling and every bike has a 2 minute cap for each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 19, 2018
Male Clients
1
Davey
Melzer
4pm CrossFit
1 x 1 @ 401 lbs
2
Trenton
Mulder
4pm CrossFit
1 x 1 @ 375 lbs
3
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 1 @ 345 lbs
355 miss, rested 1:30 after the 345 as time ran out
4
Jim
Pinkerton
8am CrossFit
1 x 1 @ 335 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 315 lbs
5
Denver
Guess
5pm CrossFit
1 x 1 @ 315 lbs
5
Scott
Wasowski
4pm CrossFit
1 x 1 @ 315 lbs
6
Fabricio
🦍
12pm CrossFit
1 x 1 @ 305 lbs
6
Jason
Jarrells
12pm CrossFit
1 x 1 @ 305 lbs
Starting 1rm for the strength cycle (10-19-18)
6
Moyzes
Dias
12pm CrossFit
1 x 1 @ 305 lbs
6
Olivier
Derei
6pm CrossFit
1 x 1 @ 305 lbs
Not a pr
7
Brian
Kalmenson
6am CrossFit
1 x 1 @ 300 lbs
back too tight to go higher
7
Chris
Bartley
4pm CrossFit
1 x 1 @ 300 lbs
on pre-workout
8
Private
6pm CrossFit
1 x 1 @ 295 lbs
9
AJ!
Isabelo
6am CrossFit
1 x 1 @ 285 lbs
sad i missed 300# =(
10
Brian
Kent
8am CrossFit
1 x 1 @ 275 lbs
10
Ken
Nelson
4pm CrossFit
1 x 1 @ 275 lbs
10
Lenny
T
5pm CrossFit
1 x 1 @ 275 lbs
10
Tony
Huynh
7am CrossFit
1 x 1 @ 275 lbs
11
Sean
Ryan
6am CrossFit
1 x 1 @ 265 lbs
12
Ron
Singer
6pm CrossFit
1 x 1 @ 255 lbs
12
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 255 lbs
13
Eric
Macpherson
5pm CrossFit
1 x 1 @ 245 lbs
13
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 245 lbs
13
Mark
Townley
12pm CrossFit
1 x 1 @ 245 lbs
14
Chad
Baker
12pm CrossFit
1 x 1 @ 235 lbs
15
Salvador
Urena
4pm CrossFit
1 x 1 @ 225 lbs
16
Jet
Javelet
5pm CrossFit
1 x 1 @ 220 lbs
17
Brandon
Gonzalez
4pm CrossFit
1 x 1 @ 215 lbs
17
Private
12pm CrossFit
1 x 1 @ 215 lbs
18
James
Tamashiro
8am CrossFit
1 x 1 @ 185 lbs
19
Joaquin
Rodriguez
12pm CrossFit
1 x 5 @ 155 lbs
19
Lawrence
Alejandro
4pm CrossFit
1 x 1 @ 155 lbs
19
Moe
Mubarak
6am CrossFit
1 x 1 @ 155 lbs
20
Broken Pro ...
Bob Christie
6am CrossFit
1 x 1 @ 112 lbs
yea boi
Female Clients
1
ashley
green
4pm CrossFit
1 x 1 @ 235 lbs
2
Patricia
Brown
6pm CrossFit
1 x 1 @ 230 lbs
no fails. yay
3
Kim
McGrath
4pm CrossFit
1 x 1 @ 215 lbs
4
Janis
Green
7am CrossFit
1 x 1 @ 205 lbs
5
Gracie
Laciste
4pm CrossFit
1 x 1 @ 190 lbs
Could’ve done more ⚖️
6
Kym
Janke
4pm CrossFit
1 x 1 @ 185 lbs
just below parallel
6
Leigh
Bryant
6am CrossFit
1 x 1 @ 185 lbs
7
Camille
Chamberlen
7am CrossFit
1 x 1 @ 180 lbs
7
Laura
Ringgold
4pm CrossFit
1 x 1 @ 180 lbs
Just barely
7
Patti
Gerckens
8am CrossFit
1 x 1 @ 180 lbs
8
Private
6pm CrossFit
1 x 1 @ 175 lbs
8
Private
5pm CrossFit
1 x 1 @ 175 lbs
9
Kait
Pollen
6pm CrossFit
1 x 1 @ 165 lbs
failed 175# x2
9
Lisa
Gift
12pm CrossFit
1 x 1 @ 165 lbs
starting 85 1st set
10
kasey
stark
5pm CrossFit
1 x 1 @ 155 lbs
11
Kelly
Hill
6am CrossFit
1 x 1 @ 150 lbs
12
Brenna
Jarrells
12pm CrossFit
1 x 1 @ 135 lbs
working on depth
12
Sarah
Calvert
12pm CrossFit
1 x 1 @ 135 lbs
13
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 130 lbs
need more depth
14
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 125 lbs
15
Esther
Chung
8am CrossFit
1 x 1 @ 115 lbs
16
Thuong
Ton
6am CrossFit
1 x 1 @ 105 lbs
17
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 0 lbs
17
Vienna
Kaiser
8am CrossFit
1 x 1 @ 0 lbs
lots of core stuff
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