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Components

DB Rows

DB Rows

Metcon

Metcon

Settings

Workout

New Pull Strength Stuff!

Save the date: Saturday 12/14 ATR 7 Year Anniversary Bash (7pm-12) Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

Warm-up

8 min TIMECAP:
1 minute Wall Sit
10 Scap Pull-ups
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
20 Banded Face Pulls
20 Banded Pull Aparts
Empty Barbell:
5 Good Mornings
10 Bent Over Rows
10 Shoulder Press

Strength

DB Rows (Build to Heaviest 10-rep)

In a bent-over position with DBs in both hands, hold one DB in flexed/pulled position while the other arm performs 10 reps. Immediately after the 10 reps, switch and repeat without putting DBs down. Temper expectations on weight- this is hard.
10 minutes

DB Rows (2 x 8 / side)

5 minutes
Single Arm DB Rows bracing off a fixed position (bench, box or weight rack)
Using the same weight for both sets. As heavy as possible for an unbroken set of 8.

Metcon

Metcon (AMRAP - Reps)

In a 5 minute window:
20 Toes-to-bar
40 Alt. Dumbbell Snatches (50/35)
Max Reps Double Unders

Rest

3:00

Metcon (Time)

For Time:
40/30 Calorie Assault Bike
100 Double Unders
500m Row
100 Double Unders
40/30 Calorie Assault Bike

17 minute timecap
Sub 100 Double Unders w/ 2:00 of Double Under attempts or 200 Singles

Mobility

Metcon (No Measure)

1 min Deadhang Hold
1 min Doorway (Pec) Stretch / side
2 min Foam Roll Quads
2 min Foam Roll T-Spine
1 min Pec Stretch on Foam Roller (5s each hand)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 10, 2019

Male Clients

1

Jerry
Gramling

4pm CrossFit

1 x 10 @ 70 lbs

Easy. 70 is as high as it goes

1

Ken
Nelson

4pm CrossFit

1 x 10 @ 70 lbs

70 lb DB's.

1

Ramon
Ulloa

4pm CrossFit

1 x 10 @ 70 lbs

2

Kevin
Gelfand

12pm CrossFit

1 x 10 @ 62 lbs

Failed on 71

2

Nate
Cobb

12pm CrossFit

1 x 10 @ 62 lbs

3

Arturo
Fiero

5pm CrossFit

3 x 10 @ 60 lbs

3

Bill
Curci

4pm CrossFit

1 x 10 @ 60 lbs

60lb/hand

3

Craig
Kreinest

5pm CrossFit

1 x 10 @ 60 lbs

3

TOM
Hill

6am CrossFit

1 x 10 @ 60 lbs

4

AJ!
Isabelo

6am CrossFit

1 x 10 @ 55 lbs

4

Chris
Christian

6am CrossFit

1 x 10 @ 55 lbs

5

Ahmed
Dahir

8am CrossFit

1 x 10 @ 50 lbs

5

Private

6am CrossFit

1 x 10 @ 50 lbs

5

Ashish
Grover

7am CrossFit

1 x 10 @ 50 lbs

5

Eric
Otero

5pm CrossFit

1 x 10 @ 50 lbs

5

Frank!e
Armas

5pm CrossFit

1 x 10 @ 50 lbs

5

Jaimeson
Pollen

4pm CrossFit

1 x 10 @ 50 lbs

5

Lenny
T

6pm CrossFit

1 x 10 @ 50 lbs

5

Olivier
Derei

7pm CrossFit

1 x 10 @ 50 lbs

6

Ryan
Holcombe

6pm CrossFit

1 x 10 @ 45 lbs

7

Chad
Baker

12pm CrossFit

1 x 10 @ 44 lbs

7

Ron
Kao

12pm CrossFit

1 x 10 @ 44 lbs

hold opposite side in tension

8

Andrés
Herrera

4pm CrossFit

1 x 10 @ 40 lbs

8

Tyler
Eickmann

8am CrossFit

1 x 10 @ 40 lbs

9

Aldair
Rodriguez

6am CrossFit

1 x 10 @ 35 lbs

9

Michael
Liu

6am CrossFit

1 x 10 @ 35 lbs

9

Ryan
Johnson

7pm CrossFit

1 x 10 @ 35 lbs

9

Pinpin
Anson

5pm CrossFit

1 x 10 @ 35 lbs

Female Clients

1

Deandra
Van Houten

8am CrossFit

1 x 10 @ 40 lbs

1

Heather
Spears

12pm CrossFit

1 x 10 @ 40 lbs

1

Laura
Ringgold

5pm CrossFit

1 x 10 @ 40 lbs

1

Maria
Mercado

6pm CrossFit

1 x 10 @ 40 lbs

2

Camille
Chamberlen

12pm CrossFit

1 x 10 @ 35 lbs

2

Karli-Mae
Ochoa

6am CrossFit

1 x 10 @ 35 lbs

Hold at the top for one arm

2

Kimberly
Colmenero

6pm CrossFit

1 x 10 @ 35 lbs

2

Kym
Janke

4pm CrossFit

1 x 10 @ 35 lbs

2

Lisa
Gift

4pm CrossFit

1 x 10 @ 35 lbs

2

Patricia
Brown

6pm CrossFit

1 x 10 @ 35 lbs

3

Ruth
Rittermann

6am CrossFit

3 x 10 @ 30 lbs

3

Esmeralda
Bernal

6pm CrossFit

1 x 10 @ 30 lbs

3

kasey
stark

5pm CrossFit

1 x 10 @ 30 lbs

3

Lindsey
Hempy

6am CrossFit

1 x 10 @ 30 lbs

4

Becca
Chang

6pm CrossFit

1 x 10 @ 25 lbs

4

Janis
Green

7am CrossFit

1 x 10 @ 25 lbs

4

Kaitlin
Woods

6pm CrossFit

1 x 10 @ 25 lbs

could have done 35 lbs

4

Kelly
Hill

8am CrossFit

1 x 10 @ 25 lbs

5

Yaili
Dominguez ...

7pm CrossFit

1 x 10 @ 15 lbs