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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
Rope Climb/Box Jumps/Push-ups/Run - 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):
22 (15/7)
Workout
Rope Climb/Box Jumps/Push-ups/Run
Warm-up
Don't let the PVC Drop game!
Everyone will circle up in a large circle (or 2 if class is large), holding a PVC vertically on the floor. When coach yells "rotate," everyone will let go of their PVC (no pushing it!) and scram to catch the person next to theirs. Coach will guide you on whether to rotate clockwise or counter-clockwise beforehand. If you fail to catch a PVC, you must exit the circle and perform 5 burpees on the side for every rotation the game continues to have until only 3 people are left. Once 3 people are left, the game is over- these are your winners and burpee avoiders!
Game timecap: 10 minutes
Metcon
Metcon (Time)
10 Rounds of:
2 Rope Climbs (15 ft.)
8 Box Jumps (24/20)
16 Ring Push-ups (feet level with bottom of rings)
200m Run
30 minute timecap
Sub for 2 Rope Climbs: 10 Rope Knees-to-Elbows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 03, 2018
Male Clients
1
AJ!
Isabelo
9:30am CrossFit
24:40
2
Frank!e
Armas
9:30am CrossFit
24:43
3
Andrés
Herrera
9:30am CrossFit
24:44
4
Denver
Guess
10:30am CrossFit
26:23
5
Chris
Aldrich
9:30am CrossFit
27:56
6
Private
10:30am CrossFit
28:18
7
Mike
Tighe
10:30am CrossFit
30:00
8+4 started with box jumps
8
Brian
Kent
10:30am CrossFit
30:01
9
Ryan
Goderre
9:30am CrossFit
30:08
6 rpu and run left
10
Mark
Patzer
9:30am CrossFit
30:09
11
Fernando
Flores
10:30am CrossFit
30:19
12
Craig
Tino
10:30am CrossFit
30:27
sticking to powerlifting
13
Connor
Miller 🍟 🍔
10:30am CrossFit
30:43
8+13 with a lot of walking (2 rope, 8 BJ, 3 RPU)
14
Salvador
Urena
10:30am CrossFit
30:00
5rds
15
Jay
Cortez
10:30am CrossFit
30:56
sub, rope climbs did knee to elbow, then pull ups. 8 rds done
Female Clients
1
Patricia
Brown
10:30am CrossFit
31:44
2
Karli-Mae
Ochoa
9:30am CrossFit
31:48
6 rounds
3
Libby
Lefanowicz
9:30am CrossFit
20:55
elbow to knees, 20 in box jumps, ring push ups slanted
4
Private
9:30am CrossFit
30:26
5
Katie
Klink
9:30am CrossFit
30:38
6
Kait
Pollen
10:30am CrossFit
33:00
15ft most reps pushups off ground
7
Madison
White
10:30am CrossFit
36:16
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