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Components
Metcon
Pineapple Express
Pineapple Express
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
Pineapple Express - 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):
55 (34/21)
Workout
Pineapple Express
Warm-up
10/8 Calorie Bike
0:30 Hollow Hold
10 Wipers
10 Scorpions
15 GHD Hip Extensions
15 GHD Sit-ups
20 Banded Face Pulls
100m OH Plate Carry (25/15lbs)
Metcon
Metcon (3 Rounds for time)
"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
60/40 Calorie Assault Bike
50 Push Presses (95/65lbs)
"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
35 GHD Sit-ups
20 Calorie Row
25 GHD Sit-ups
20 Calorie Row
15 GHD Sit-ups
20 Calorie Row
"Pineapple Express" Part #C (On the 35:00):
400m Run
21 Lateral Bar Burpees
400m Run
15 Lateral Bar Burpees
400m Run
9 Lateral Bar Burpees
Pineapple Express (3 Rounds for time)
"Pineapple Express" Part #A (On the 0:00):
For Time (10 Minute Cap):
40/30 Calorie Assault Bike
50 Push Presses (95/65lbs)
"Pineapple Express" Part #B (On the 13:00):
For Time (10 Minute Cap):
30 GHD Sit-ups
20 Calorie Row
20 GHD Sit-ups
20 Calorie Row
10 GHD Sit-ups
20 Calorie Row
"Pineapple Express" Part #C (On the 26:00):
For Time (10 Minute Cap)
400m Run
15 Lateral Bar Burpees
400m Run
10 Lateral Bar Burpees
400m Run
5 Lateral Bar Burpees
Pineapple Express (3 Rounds for time)
"Pineapple Express" Part #A (On the 0:00):
For Time (10 Minute Cap):
40/30 Calorie Assault Bike
50 Push Presses (95/65lbs)
"Pineapple Express" Part #B (On the 13:00):
For Time (10 Minute Cap):
30 GHD Sit-ups
20 Calorie Row
20 GHD Sit-ups
20 Calorie Row
10 GHD Sit-ups
20 Calorie Row
"Pineapple Express" Part #C (On the 26:00):
For Time (10 Minute Cap)
400m Run
15 Lateral Bar Burpees
400m Run
10 Lateral Bar Burpees
400m Run
5 Lateral Bar Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 19, 2019
Male Clients
1
Ryan
Keith
8am CrossFit
23:10
2
Papi
Aka Teddy
4pm CrossFit
23:30
3
Private
6am CrossFit
23:57
4
Bill
Curci
4pm CrossFit
24:01
5
Adam
Gelfand
12pm CrossFit
25:16
6
Mike
Tighe
7am CrossFit
25:51
7
Fernando
Flores
6pm CrossFit
26:52
8
Jake
White
6am CrossFit
27:15
8
Olivier
Derei
7pm CrossFit
27:15
9
Connor
Miller 🍟 🍔
5pm CrossFit
27:20
7:09-8:59-11:12🥴 fatness impaired the run and burpees
10
Eric
Otero
5pm CrossFit
27:28
11
Nate
Cobb
12pm CrossFit
28:33
12
Robby
Tabellija
12pm CrossFit
29:36
13
Andrés
Herrera
4pm CrossFit
29:37
14
TOM
Hill
6am CrossFit
31:02
15
Scott
Kellner
7am CrossFit
31:05
16
Ken
Nelson
4pm CrossFit
31:53
Was raining; subbed rows for runs.
17
Brandon
Thorsten
4pm CrossFit
32:27
Yep, that sucked.
18
Ron
Kao
12pm CrossFit
33:33
first round finished a 8:30, but i did first 4 reps as push jerk....
19
Brad
Damon
6am CrossFit
33:52
20
Ahmed
Dahir
12pm CrossFit
36:00
21
Lenny
T
6pm CrossFit
37:40
22
Michael
Liu
6am CrossFit
43:00
23
Shaun
Storm
6pm CrossFit
19:26
24
Michael
SYLLIAASEN
6pm CrossFit
21:37
25
Steven
Bui
5pm CrossFit
22:03
26
Mykola
Kosenko
4pm CrossFit
27:07
27
Ryan
Holcombe
6pm CrossFit
27:59
28
Ashish
Grover
7am CrossFit
28:34
Lost count of time
29
Ramon
Ulloa
4pm CrossFit
28:37
30
Trevor
Moncrief
6am CrossFit
30:31
31
Private
6pm CrossFit
33:10
32
Ryan
Johnson
4pm CrossFit
33:42
33
Aldair
Rodriguez
6am CrossFit
39:00
Female Clients
1
Kim
McGrath
4pm CrossFit
24:06
2
Heather
Spears
4pm CrossFit
26:03
3
Laura
Ringgold
4pm CrossFit
27:58
4
Jaclyn
Morbitzer
8am CrossFit
28:45
5
Kimberly
Colmenero
6pm CrossFit
30:01
6
Kym
Janke
8am CrossFit
30:03
7
Melissa
Gomez
7pm CrossFit
33:32
8
Gracie
Laciste
4pm CrossFit
33:33
R3: Row *rain
9
Rachael
Storm
6pm CrossFit
17:13
10
Gretchen
Otero
5pm CrossFit
27:27
11
Patricia
Brown
7pm CrossFit
27:29
sit ups
12
Maria
Mercado
6pm CrossFit
28:08
13
Becca
Chang
6pm CrossFit
29:00
I think I did the math right / 7:58/25:55/45:07
14
Janis
Green
7am CrossFit
29:15
15
Lisa
Gift
5pm CrossFit
30:16
16
Alissa
Cobb
7am CrossFit
30:19
17
kasey
stark
5pm CrossFit
30:45
18
Wifey
(aka Chris ...
6pm CrossFit
32:40
v-ups
19
Karli-Mae
Ochoa
6am CrossFit
34:43
V Ups only scale
20
Nakisha
Sivers
5pm CrossFit
41:40
21
Wendy
Escalante
6am CrossFit
42:00
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