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Components
Back Squat
Breaking Bad
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
Squats + "Breaking Bad" - CrossFit ATR Kearny Mesa
Class
(All)
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):
47 (26/21)
Workout
Squats + "Breaking Bad"
Warm-up
200m Run
0:30 Perfect Lunge / leg
15 Banded Face Pulls
15 Wall Squats
15 GHD Hip Extensions
15 Banded Thrusters
0:30 Side Plank / side
10 Cossack Squats (5/5)
10 Double KB Thrusters (moderate)
5 Good Mornings (45/35)
5 Good Morning to Squats (45/35)
Strength
Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)
20 minutes
Metcon
Breaking Bad (Time)
5 Rounds for time of:
200m Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)
9 minute timecap
Scale to make the KB Thrusters heavy, but doable where the 10 reps can be done in 2 subsets at most when tired.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 07, 2018
Male Clients
1
Fabricio
🦍
12pm CrossFit
1 x 4 @ 300 lbs
Bx-135-185-200-225-250(5)-275(3)-300(4)
2
Gerard
Castro
6am CrossFit
1 x 3 @ 352.8 lbs
3
Tony
Huynh
7am CrossFit
1 x 4 @ 261 lbs
4
Adam
Gelfand
12pm CrossFit
1 x 3 @ 320 lbs
4
Jim
Pinkerton
6am CrossFit
1 x 3 @ 320 lbs
5
Eric
Macpherson
4pm CrossFit
1 x 4 @ 238 lbs
1st day squatting in long time, 3 rep workout
6
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 3 @ 302 lbs
Failed 95% @ 337 (Groin tight)
7
Mark
Townley
12pm CrossFit
1 x 4 @ 225 lbs
7
Scott
Wasowski
5pm CrossFit
1 x 3 @ 300 lbs
8
AJ!
Isabelo
6am CrossFit
1 x 3 @ 285 lbs
belt/no shoes
8
Ulrick
Matsunaga
7am CrossFit
1 x 3 @ 285 lbs
9
JD
Gramling
4pm CrossFit
1 x 3 @ 262 lbs
10
Mike
Tighe
12pm CrossFit
1 x 3 @ 255 lbs
11
Ron
Singer
6pm CrossFit
1 x 3 @ 235 lbs
12
Julian
Willis
12pm CrossFit
1 x 3 @ 230 lbs
13
Fernando
Flores
6am CrossFit
1 x 2 @ 295 lbs
13
Olivier
Derei
6pm CrossFit
1 x 2 @ 295 lbs
14
Chris
Bartley
4pm CrossFit
1 x 2 @ 285 lbs
15
Andrés
Herrera
5pm CrossFit
1 x 2 @ 280 lbs
16
Robert
Geyer
12pm CrossFit
1 x 3 @ 175 lbs
17
Christopher
Gonzalez
7am CrossFit
1 x 2 @ 225 lbs
18
Jet
Javelet
6pm CrossFit
1 x 2 @ 215 lbs
19
Jim
Sirovy
12pm CrossFit
1 x 1 @ 332 lbs
20
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 325 lbs
21
Travis
Felderhoff
12pm CrossFit
1 x 1 @ 295 lbs
145(11)-175(9)-205(7)-235(5)-265(3)-295(1)
22
Brian
Kalmenson
6am CrossFit
1 x 1 @ 285 lbs
Stopped (back spasm)
Female Clients
1
Patricia
Brown
6pm CrossFit
1 x 6 @ 209 lbs
based off of 220
2
Wifey
(aka Chris ...
6pm CrossFit
1 x 9 @ 120 lbs
3
Lisa
Gift
12pm CrossFit
1 x 6 @ 166 lbs
could have done 1 more
4
Genesis
De Jesus
8am CrossFit
1 x 5 @ 152 lbs
5
Jaclyn
Morbitzer
8am CrossFit
1 x 4 @ 185 lbs
6
Esther
Chung
12pm CrossFit
1 x 5 @ 130 lbs
7
Kim
McGrath
6pm CrossFit
1 x 3 @ 210 lbs
8
Camille
Chamberlen
6am CrossFit
1 x 3 @ 171 lbs
9
Danielle
Barragan
4pm CrossFit
1 x 3 @ 157 lbs
10
Brenna
Jarrells
12pm CrossFit
1 x 3 @ 155 lbs
11
ashley
green
12pm CrossFit
1 x 2 @ 220 lbs
12
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 145 lbs
wobbly, went back down to 5 reps @ 105 to practice stability
13
Rachael
Storm
4pm CrossFit
1 x 2 @ 201 lbs
14
Vienna
Kaiser
8am CrossFit
1 x 3 @ 125 lbs
needed to take it easy :)
15
Karli-Mae
Ochoa
6am CrossFit
1 x 2 @ 175 lbs
140-160-175
16
Theresa
Brinsa
12pm CrossFit
1 x 2 @ 145 lbs
17
Private
8am CrossFit
1 x 1 @ 185 lbs
18
Alicia
Dolan
6am CrossFit
1 x 1 @ 175 lbs
5@ 135, 3@ 155, 5@165, 3@170, 1@175
19
Beth
Gray
4pm CrossFit
1 x 1 @ 155 lbs
125 / 140/155 dumped at 2
20
Janis
Green
7am CrossFit
1 x 1 @ 135 lbs
Tweaked back again..waaaa
21
Kait
Pollen
6pm CrossFit
1 x 0 @ 162 lbs
Failed 162 twice after Saturday’s wod
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