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Components
Back Squat
Weighted Pull-ups
Shoulder Press
Wall Ball Fran
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
Week 5 - 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):
53 (31/22)
Workout
Week 5 - Recovery Day
Warm-up
8 min TIMECAP:
1 minute Hollow Hold
10 High Five Squats
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
20 Air Squats
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 cannot perform unassisted pull-ups, perform 5x5 Pull-up Negatives with a 5-count down.
12 minutes
Shoulder Press (3x5 @ Your Pick)
12 minutes
Metcon
Wall Ball Fran (Time)
21-15-9
Wall Balls (20/14)
Pullups
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Pigeon Stretch / side
2 min Foam Roll Quads
1 min Pec Stretch on Foam Roller (5s each hand)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 20, 2019
Male Clients
1
Joshua
Holmes
12pm CrossFit
2 x 5 @ 275 lbs
2
Private
6pm CrossFit
5 x 5 @ 245 lbs
2
Connor
Miller 🍟 🍔
5pm CrossFit
2 x 5 @ 245 lbs
3
Adam
Gelfand
12pm CrossFit
2 x 5 @ 240 lbs
3
Nate
Cobb
12pm CrossFit
2 x 5 @ 240 lbs
3
Robby
Tabellija
12pm CrossFit
2 x 5 @ 240 lbs
4
Olivier
Derei
7pm CrossFit
2 x 5 @ 225 lbs
4
Ramon
Ulloa
4pm CrossFit
2 x 5 @ 225 lbs
4
Tyler
Eickmann
4pm CrossFit
2 x 5 @ 225 lbs
5
Brad
Damon
6am CrossFit
2 x 5 @ 220 lbs
6
Brian
Kalmenson
6am CrossFit
2 x 5 @ 210 lbs
7
Craig
Kreinest
5pm CrossFit
2 x 5 @ 205 lbs
8
Andrés
Herrera
4pm CrossFit
2 x 5 @ 195 lbs
8
Ken
Nelson
4pm CrossFit
2 x 5 @ 195 lbs
8
Mykola
Kosenko
4pm CrossFit
2 x 5 @ 195 lbs
9
Brian
Kent
4pm CrossFit
2 x 5 @ 185 lbs
9
Hipster
Carlos
6am CrossFit
2 x 5 @ 185 lbs
9
Ryan
Keith
12pm CrossFit
2 x 5 @ 185 lbs
10
Brandon
Thorsten
4pm CrossFit
2 x 5 @ 175 lbs
10
Jaimeson
Pollen
6pm CrossFit
2 x 5 @ 175 lbs
10
Ron
Kao
12pm CrossFit
2 x 5 @ 175 lbs
11
Michael
Liu
6am CrossFit
2 x 5 @ 170 lbs
12
Bill
Curci
5pm CrossFit
2 x 5 @ 165 lbs
12
Chad
Baker
12pm CrossFit
2 x 5 @ 165 lbs
12
Eric
Otero
5pm CrossFit
2 x 5 @ 165 lbs
12
Iain
Fulton
7am CrossFit
2 x 5 @ 165 lbs
12
Ryan
Goderre
5pm CrossFit
2 x 5 @ 165 lbs
13
Ashish
Grover
7am CrossFit
2 x 5 @ 145 lbs
13
Trevor
Moncrief
7am CrossFit
2 x 5 @ 145 lbs
14
Ahmed
Dahir
12pm CrossFit
2 x 5 @ 135 lbs
15
Julian
Haddad
5pm CrossFit
2 x 5 @ 125 lbs
Female Clients
1
ashley
green
6pm CrossFit
2 x 5 @ 175 lbs
2
Heather
Spears
12pm CrossFit
2 x 5 @ 155 lbs
3
Lindsey
Hempy
6am CrossFit
2 x 5 @ 145 lbs
4
Janis
Green
7am CrossFit
2 x 5 @ 140 lbs
4
Lisa
Gift
5pm CrossFit
2 x 5 @ 140 lbs
5
kasey
stark
5pm CrossFit
2 x 5 @ 137 lbs
6
Alissa
Cobb
6am CrossFit
2 x 5 @ 135 lbs
6
Deandra
Van Houten
12pm CrossFit
2 x 5 @ 135 lbs
7
Michelle
Robidas
6am CrossFit
2 x 5 @ 125 lbs
7
Patti
Gerckens
8am CrossFit
2 x 5 @ 125 lbs
8
Melissa
Gomez
12pm CrossFit
2 x 5 @ 120 lbs
9
Gretchen
Otero
5pm CrossFit
2 x 5 @ 117 lbs
10
April
Hernandez
8am CrossFit
2 x 5 @ 115 lbs
10
Maria
Mercado
6pm CrossFit
2 x 5 @ 115 lbs
10
Theresa
Brinsa
4pm CrossFit
2 x 5 @ 115 lbs
11
Allison
Hart
12pm CrossFit
2 x 5 @ 110 lbs
11
Janny
Zaa
6pm CrossFit
2 x 5 @ 110 lbs
12
Becca
Chang
6pm CrossFit
2 x 5 @ 105 lbs
12
Kelly
Hill
8am CrossFit
2 x 5 @ 105 lbs
13
Tammy
Nguyen
6am CrossFit
2 x 5 @ 95 lbs
13
Wifey
(aka Chris ...
6pm CrossFit
2 x 5 @ 95 lbs
14
Jaclyn
Morbitzer
8am CrossFit
2 x 5 @ 0 lbs
hip thrusts and clam thrusts
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