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Components
Back Squat
Weighted Pull-ups
Fight Gone Bro
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
Strength Week 3 - "Recovery Day" - 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):
69 (41/28)
Workout
Strength Week 3 - "Recovery Day"
Warm-up
8 min TIMECAP:
15 Banded Squats
10 High Five Squats
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
20 Goblet Squats (medium load)
Empty Barbell:
5 Good Mornings
10 Front Squats
10 Shoulder Press
Strength
Back Squat (2x5 @ 80% of Monday's weight)
8 minutes
Weighted Pull-ups (5x3 @ Your Pick)
The Strict Pull-up
If you've done this before, try to go heavier than last time.
If you cannot perform unassisted pull-ups, perform 5x5 Pull-up Negatives with a 5-count down.
12 minutes
Metcon
Fight Gone Bro (3 Rounds for reps)
3 Round AMRAP, 1 minute at each station
Strict Pull-ups
Ring Dips
DB Hang Power Clean (30/20)
DB Shoulder Press (30/20)
GHD Sit-ups
Rest
Stretching
Metcon (No Measure)
2 minutes Lying Wishbone Stretch (middle split against wall)
2 minutes Couch Stretch / side
1 minute Pigeon Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 06, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
2 x 5 @ 275 lbs
2
Scott
Kellner
6am CrossFit
2 x 5 @ 255 lbs
3
Papi
Aka Teddy
6pm CrossFit
2 x 5 @ 245 lbs
4
Connor
Miller 🍟 🍔
6pm CrossFit
2 x 5 @ 235 lbs
80% of 295 (Monday's weight)
5
Adam
Gelfand
12pm CrossFit
2 x 5 @ 225 lbs
5
David
Paladino
12pm CrossFit
2 x 5 @ 225 lbs
5
Kevin
Gelfand
6am CrossFit
2 x 5 @ 225 lbs
5
Nate
Cobb
12pm CrossFit
2 x 5 @ 225 lbs
5
Robby
Tabellija
12pm CrossFit
2 x 5 @ 225 lbs
5
Ryan
Figuerado
5pm CrossFit
2 x 5 @ 225 lbs
5
Ryan
Goderre
5pm CrossFit
2 x 5 @ 225 lbs
6
AJ!
Isabelo
6am CrossFit
2 x 5 @ 215 lbs
6
Brad
Damon
6am CrossFit
2 x 5 @ 215 lbs
6
Jason
Jarrells
5pm CrossFit
2 x 5 @ 215 lbs
7
Ken
Nelson
4pm CrossFit
2 x 5 @ 213 lbs
8
Private
6am CrossFit
2 x 5 @ 205 lbs
8
Andrés
Herrera
4pm CrossFit
2 x 5 @ 205 lbs
8
Brian
Kalmenson
6am CrossFit
2 x 5 @ 205 lbs
8
Fernando
Flores
6pm CrossFit
2 x 5 @ 205 lbs
8
Mike
Tighe
12pm CrossFit
2 x 5 @ 205 lbs
8
Mykola
Kosenko
4pm CrossFit
2 x 5 @ 205 lbs
8
Tyler
Eickmann
8am CrossFit
2 x 5 @ 205 lbs
9
Ryan
Keith
12pm CrossFit
2 x 5 @ 200 lbs
10
Lenny
T
7pm CrossFit
2 x 5 @ 195 lbs
11
Tony
Huynh
7am CrossFit
2 x 5 @ 190 lbs
12
Private
6pm CrossFit
2 x 5 @ 185 lbs
12
Ron
Kao
6am CrossFit
2 x 5 @ 185 lbs
13
Jaimeson
Pollen
5pm CrossFit
2 x 5 @ 175 lbs
14
Bill
Curci
4pm CrossFit
2 x 5 @ 165 lbs
14
Brandon
Thorsten
4pm CrossFit
2 x 5 @ 165 lbs
14
Eric
Otero
5pm CrossFit
2 x 5 @ 165 lbs
15
Ashish
Grover
12pm CrossFit
2 x 5 @ 145 lbs
16
Ahmed
Dahir
8am CrossFit
2 x 5 @ 135 lbs
16
Trevor
Moncrief
8am CrossFit
2 x 5 @ 135 lbs
17
Julian
Haddad
6pm CrossFit
2 x 5 @ 125 lbs
17
Michael
Liu
6am CrossFit
2 x 5 @ 125 lbs
17
Michael
SYLLIAASEN
6pm CrossFit
2 x 5 @ 125 lbs
17
Steven
Bui
5pm CrossFit
2 x 5 @ 125 lbs
18
Mel
Nutter
7pm CrossFit
2 x 5 @ 115 lbs
18
Ryan
Holcombe
5pm CrossFit
2 x 5 @ 115 lbs
sub back rack lunges; left hip pain
18
Ryan
Johnson
7pm CrossFit
2 x 5 @ 115 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
2 x 5 @ 185 lbs
2
ashley
green
6pm CrossFit
2 x 5 @ 170 lbs
3
Patrisha
Wilson
7am CrossFit
2 x 5 @ 160 lbs
4
Laura
Ringgold
8am CrossFit
2 x 5 @ 149.94 lbs
5
Janis
Green
7am CrossFit
2 x 5 @ 145 lbs
5
Lindsey
Hempy
6am CrossFit
2 x 5 @ 145 lbs
5
Ruth
Rittermann
6am CrossFit
2 x 5 @ 145 lbs
6
kasey
stark
5pm CrossFit
2 x 5 @ 136 lbs
7
Kym
Janke
4pm CrossFit
2 x 5 @ 135 lbs
8
Lisa
Gift
5pm CrossFit
2 x 5 @ 132 lbs
9
Alissa
Cobb
6am CrossFit
2 x 5 @ 125 lbs
9
Melissa
Gomez
12pm CrossFit
2 x 5 @ 125 lbs
9
Patricia
Brown
12pm CrossFit
2 x 5 @ 125 lbs
low bar. :) Like...
10
Maria
Mercado
6pm CrossFit
2 x 5 @ 120 lbs
11
Michelle
Robidas
6am CrossFit
2 x 5 @ 115 lbs
12
April
Hernandez
8am CrossFit
2 x 5 @ 110 lbs
12
Wifey
(aka Chris ...
6pm CrossFit
2 x 5 @ 110 lbs
13
Gretchen
Otero
5pm CrossFit
2 x 5 @ 107 lbs
14
Brenna
Jarrells
5pm CrossFit
2 x 5 @ 105 lbs
14
Heather
Dunn
4pm CrossFit
2 x 5 @ 105 lbs
14
Vienna
Kaiser
8am CrossFit
2 x 5 @ 105 lbs
15
Becca
Chang
6pm CrossFit
2 x 5 @ 95 lbs
15
Esmeralda
Bernal
6pm CrossFit
2 x 5 @ 95 lbs
15
Kelly
Hill
6am CrossFit
2 x 5 @ 95 lbs
16
Kaitlin
Woods
6pm CrossFit
2 x 5 @ 85 lbs
16
Karli-Mae
Ochoa
6am CrossFit
2 x 5 @ 85 lbs
16
Rowena
Sinclair
12pm CrossFit
2 x 5 @ 85 lbs
17
Janny
Zaa
6pm CrossFit
2 x 5 @ 83 lbs
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