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Components
Shoulder Press
Metcon
DB Lateral Raises
DB Front Raises
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
Tanktop Tuesday! - 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):
76 (47/29)
Workout
Tanktop Tuesday!
Warm-up
5 Burpees
5 Double Push-up Inchworms
20 Step Back Lunges
10 Walking Toe Touches
10 PVC Passes
15 PVC GHD Hip Extensions
15 V-Ups
10 Banded Ext. Rotations w/ Press
15 Banded Face Pulls
10 Banded Low Ext. Rotations / side
10 Push Jerks (45/35)
Strength
Shoulder Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)
12 minutes
Metcon
Metcon (3 Rounds for reps)
Tabata Push Jerks (95/65 from rack)
Rest 3 minutes
Tabata Push-ups
Rest 3 minutes
Tabata V-Ups
Score each tabata for total rep count.
Scale so that you can perform multiple sets of 15+ of each of these movements to start.
Accessory Work
DB Lateral Raises (3x12 @ YOUR PICK)
2 min rests
DB Front Raises (3x10 @ YOUR PICK)
2 minute rests
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 06, 2018
Male Clients
1
Pete
Mc Workman
6am CrossFit
6 x 10 @ 95 lbs
Sub bb rows
2
Steven
Bui
7pm CrossFit
1 x 11 @ 86 lbs
3
Jason
Jarrells
5pm CrossFit
1 x 6 @ 150 lbs
4
Jim
Pinkerton
6am CrossFit
1 x 5 @ 165 lbs
5
Ramon
Ulloa
5pm CrossFit
1 x 5 @ 135 lbs
6
Davey
Melzer
5pm CrossFit
1 x 4 @ 165 lbs
7
Ulrick
Matsunaga
7am CrossFit
1 x 4 @ 152 lbs
based on 160 1rm
8
AJ!
Isabelo
6am CrossFit
1 x 5 @ 115 lbs
9
Ryan
Holcombe
6pm CrossFit
1 x 4 @ 135 lbs
10
Private
5pm CrossFit
1 x 3 @ 176 lbs
11
Jim
Sirovy
12pm CrossFit
1 x 3 @ 175 lbs
12
Brian
Kalmenson
6am CrossFit
1 x 3 @ 170 lbs
13
Tom
Brown
6pm CrossFit
1 x 3 @ 165 lbs
14
Thien
Nguyen
5pm CrossFit
1 x 4 @ 120 lbs
15
Denver
Guess
5pm CrossFit
1 x 3 @ 155 lbs
16
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 152 lbs
16
Connor
Miller 🍟 🍔
6am CrossFit
1 x 3 @ 152 lbs
120(75%)-136(85%)-152(95%) based off 160lb 1RM
17
Shaun
Storm
7pm CrossFit
1 x 147 @ 3 lbs
18
Jaimeson
Pollen
5pm CrossFit
1 x 4 @ 110 lbs
19
Fabricio
🦍
12pm CrossFit
1 x 3 @ 138 lbs
110-125-138
20
Salvador
Urena
4pm CrossFit
1 x 3 @ 130 lbs
21
Ryan
Goderre
4pm CrossFit
1 x 3 @ 128 lbs
22
Chris
Bartley
6am CrossFit
1 x 3 @ 124 lbs
23
Andrés
Herrera
4pm CrossFit
1 x 3 @ 109 lbs
24
Nate
Cobb
8am CrossFit
1 x 2 @ 160 lbs
125, 140, 160
25
Joaquin
Rodriguez
12pm CrossFit
1 x 3 @ 100 lbs
25
Scott
Wasowski
5pm CrossFit
1 x 2 @ 150 lbs
26
Mark
Patzer
12pm CrossFit
1 x 2 @ 145 lbs
27
Fernando
Flores
6pm CrossFit
1 x 138 @ 2 lbs
28
Olivier
Derei
7pm CrossFit
1 x 2 @ 137 lbs
29
Ryan
Figuerado
7am CrossFit
1 x 2 @ 135 lbs
30
Milton
Montiel
6pm CrossFit
1 x 2 @ 120 lbs
30
Moyzes
Dias
7pm CrossFit
1 x 2 @ 120 lbs
31
Kevin
Baker
12pm CrossFit
1 x 2 @ 115 lbs
32
Marco
Hernandez
6pm CrossFit
5 x 3 @ 75 lbs
2x5@55 3@65 2@75
33
Julian
Willis
5pm CrossFit
1 x 2 @ 110 lbs
34
Jay
Cortez
6pm CrossFit
1 x 2 @ 100 lbs
35
Mike
Tighe
12pm CrossFit
1 x 1 @ 168 lbs
36
Chad
Baker
12pm CrossFit
1 x 2 @ 80 lbs
37
Ilya
Zavalov
12pm CrossFit
1 x 1 @ 157 lbs
38
Private
5pm CrossFit
1 x 1 @ 155 lbs
39
Adam
Gelfand
12pm CrossFit
1 x 1 @ 147 lbs
5@115, 3@135
40
Chris
Aldrich
8am CrossFit
1 x 1 @ 135 lbs
Missed 2nd rep
41
Moe
Mubarak
6am CrossFit
1 x 1 @ 105 lbs
42
Robby
Tabellija
12pm CrossFit
1 x 0 @ 0 lbs
sub l mines
42
Ron
Singer
6pm CrossFit
1 x 115 @ 0 lbs
42
Zachary
Schuessler
8am CrossFit
1 x 155 @ 0 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
3 x 8 @ 60 lbs
1/2 kneeling LM press
2
Karli-Mae
Ochoa
6am CrossFit
1 x 4 @ 86 lbs
3
Kait
Pollen
6am CrossFit
1 x 4 @ 73 lbs
4
Lisa
Gift
4pm CrossFit
1 x 5 @ 55 lbs
5
Brenna
Jarrells
12pm CrossFit
1 x 3 @ 87 lbs
6
Camille
Chamberlen
7am CrossFit
1 x 65 @ 4 lbs
7
Wifey
(aka Chris ...
6am CrossFit
1 x 3 @ 86 lbs
Week 2 @90%
8
Private
7pm CrossFit
1 x 4 @ 62.5 lbs
9
Maria
Mercado
6am CrossFit
1 x 3 @ 80 lbs
10
Genesis
Dejesus
7pm CrossFit
1 x 3 @ 75 lbs
10
Gracie
Laciste
4pm CrossFit
1 x 3 @ 75 lbs
90%
10
Kelly
Hill
6pm CrossFit
1 x 3 @ 75 lbs
11
Beth
Gray
4pm CrossFit
1 x 3 @ 70 lbs
11
kasey
stark
5pm CrossFit
1 x 3 @ 70 lbs
12
Patricia
Brown
7pm CrossFit
1 x 2 @ 102 lbs
13
Kym
Janke
4pm CrossFit
1 x 2 @ 100 lbs
14
Alissa
Cobb
7am CrossFit
1 x 3 @ 65 lbs
14
Laura
Ringgold
4pm CrossFit
1 x 3 @ 65 lbs
Used 90% of 1RM
15
Rachael
Storm
4pm CrossFit
1 x 2 @ 95 lbs
16
Private
4pm CrossFit
1 x 2 @ 86 lbs
17
Leigh
Bryant
6am CrossFit
1 x 2 @ 85 lbs
18
Theresa
Brinsa
4pm CrossFit
1 x 2 @ 76 lbs
19
Patrisha
Wilson
6am CrossFit
1 x 1 @ 100 lbs
20
Emily
Gruber
6am CrossFit
1 x 1 @ 95 lbs
21
Kim
McGrath
5pm CrossFit
1 x 1 @ 92 lbs
no thumbs
22
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 90 lbs
23
Thuong
Ton
6am CrossFit
1 x 1 @ 60 lbs
24
Sophia
Lilienthal
7pm CrossFit
1 x 5 @ 7.5 lbs
25
Donica
Ryder ⛵️
6am CrossFit
1 x 65 @ 0 lbs
sore from Kelley!
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