Show Workout in Full Screen
Auto Scroll Page
Components
Overhead 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
The Collective - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
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):
33 (19/14)
Workout
The Collective
December 4th Save the date!! CrossFit ATR's 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB... more details to follow ;) Thanksgiving Schedule: Thursday (Thanksgiving): Bring your family and friends to get a workout in before the feasting begins 8:30am! Friday: 9:30am and 10:30 am (also open to friends and family)
Warm-up
Metcon (No Measure)
5 Minute AMRAP:
:10 Hanging L-Hold
4 PVC Passes
10 PVC OHS
4 Perfect Lunges with Rotations
Then, coach led OHS Skill Development.
Skill Development
Overhead Squats from the Rack
Strength
Overhead Squat (2 OHS every 1:30 x 8 (increasing if form permits))
Metcon
Metcon (3 Rounds for reps)
In 3 minutes complete:
200m Run
15 Bar Facing Burpees
Max Front Squats (75/55lbs) (RX+ Overhead Squats)
Rest 3:00
In 3 minutes complete:
200m Run
12 Bar Facing Burpees
Max Front Squats (95/65lbs) (RX+ Overhead Squats)
Rest 3:00
In 3 minutes complete:
200m Run
9 Bar Facing Burpees
Max Front Squats (115/85lbs) (RX+ Overhead Squats)
Each 3 Minute AMRAP is scored separately as Max Reps Squats.
Scale the load accordingly in order to keep the load light on the first round and increase slowly over all three rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 19, 2021
Male Clients
1
Private
6am CrossFit
1 x 2 @ 185 lbs
2
Laith
Quntar
4pm CrossFit
1 x 2 @ 170 lbs
Tried 175.. wrest hurts
3
Bryan
Ruezga
5pm CrossFit
1 x 2 @ 165 lbs
95-105-115-125-135-145-155-165
3
Ramon
Ulloa
4pm CrossFit
1 x 2 @ 165 lbs
4
Frank!e
Armas
5pm CrossFit
1 x 2 @ 160.96 lbs
5
Pat
Paszt
4pm CrossFit
1 x 2 @ 155 lbs
5
Tyler
Eickmann
8am CrossFit
1 x 2 @ 155 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 2 @ 145 lbs
6
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 2 @ 145 lbs
Light day. Back injured
7
Randy
Paddy
4pm CrossFit
2 x 2 @ 135 lbs
7
Andrés
Herrera
4pm CrossFit
1 x 2 @ 135 lbs
Ok
7
Eric
Cisneros
5am CrossFit
1 x 2 @ 135 lbs
8
Ryan
Gift
6am CrossFit
1 x 2 @ 115 lbs
9
Ryan
Figuerado
4pm CrossFit
1 x 2 @ 95 lbs
10
Anthony
Megliola
7am CrossFit
3 x 2 @ 85 lbs
1st time OH squats
11
Christian
Lopez
12pm CrossFit
1 x 2 @ 70 lbs
12
Javier
Morales
5am CrossFit
1 x 2 @ 65 lbs
12
John
Hibbard
5am CrossFit
1 x 2 @ 65 lbs
13
Pete
Mc Workman
6am CrossFit
4 x 2 @ 35 lbs
Female Clients
1
Lindsey
Hempy
6am CrossFit
1 x 2 @ 160 lbs
2
Patricia
Brown
4pm CrossFit
1 x 2 @ 135 lbs
2
Steph
Jarosz
12pm CrossFit
1 x 2 @ 135 lbs
3
Jenie
Reyes
8am CrossFit
1 x 2 @ 120 lbs
4
Claudia
Chaloner
12pm CrossFit
1 x 2 @ 105 lbs
5 mos PP
5
Priscilla
Villarreal
4pm CrossFit
1 x 2 @ 90 lbs
Testing number
6
Lisa
Gift
4pm CrossFit
1 x 2 @ 85 lbs
7
Donica
Ryder ⛵️
5am CrossFit
1 x 2 @ 80 lbs
8
Janis
Green
8am CrossFit
1 x 2 @ 75 lbs
9
Brenna
Jarrells
4pm CrossFit
1 x 2 @ 70 lbs
Shoulder issues
9
Hollie
Tkac
5pm CrossFit
1 x 2 @ 70 lbs
10
Phoebe
Seaver
7am CrossFit
1 x 2 @ 65 lbs
11
Emily
Small
7am CrossFit
1 x 2 @ 55 lbs
12
Kassandra
Martinez
5pm CrossFit
1 x 2 @ 20 lbs
Loading...
Powered By Wodify