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Components
Metcon
Rope Burn
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
Capacity Builder - 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 (33/20)
Workout
Capacity Builder
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
10 Scap Pull-ups
5 Double Push-up Inchworms
15 GHD Hip Extensions
15 V-Ups
15 Banded Pause (0:02) Air Squats
10 Banded Ext. Rotations w/ Press
15 Banded Face Pulls
10 Banded (pull-up band) Thrusters
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Metcon (Weight)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: ~50% of 1RM Clean and Jerk
* Rack permitted
Metcon
Rope Burn (Time)
5 Rounds of:
200m Run
15/12 Calorie Bike
1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)
Mobility
Metcon (No Measure)
2 Rounds of:
2 min Couch Stretch / side
1 min Seated Glute Stretch (Playboy) / side
1 min Wishbone Stretch (against wall)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 11, 2019
Male Clients
1
Andrés
Herrera
4pm CrossFit
95 lbs
1.5 rds
1
Bill
Curci
4pm CrossFit
95 lbs
2 rounds + 26 reps under time cap (finished after timecap)
1
Frank!e
Armas
5pm CrossFit
95 lbs
no fair ... afternoon class was harder
1
Ramon
Ulloa
5pm CrossFit
95 lbs
1
Ryan
Goderre
5pm CrossFit
95 lbs
timecapped
2
Mike
Tighe
12pm CrossFit
175 lbs
3
Adam
Gelfand
12pm CrossFit
157 lbs
3
Nate
Cobb
12pm CrossFit
157 lbs
4
Scott
Kellner
6am CrossFit
154.35 lbs
5
Ron
Kao
12pm CrossFit
135 lbs
6
Brian
Kalmenson
6am CrossFit
125 lbs
7
AJ!
Isabelo
6am CrossFit
115 lbs
7
Private
6am CrossFit
115 lbs
7
Jim
Sirovy
4pm CrossFit
115 lbs
2 rounds only
7
Moyzes
Dias
8am CrossFit
115 lbs
8
Ashish
Grover
7am CrossFit
105 lbs
8
Brad
Damon
6am CrossFit
105 lbs
8
Christopher
Lai
7am CrossFit
105 lbs
9
Jerry
Gramling
4pm CrossFit
103 lbs
10
Ahmed
Dahir
8am CrossFit
95 lbs
10
Hipster
Carlos
6am CrossFit
95 lbs
10
Ken
Nelson
4pm CrossFit
95 lbs
Shoulders and forearms tight. Front rack was non existent and had...
10
Tony
Huynh
7am CrossFit
95 lbs
10
Tyler
Eickmann
8am CrossFit
95 lbs
11
Eric
Otero
5pm CrossFit
75 lbs
11
Lenny
T
6pm CrossFit
75 lbs
12
Chad
Baker
12pm CrossFit
70 lbs
Working on Shoulder mobility
12
Michael
Liu
6am CrossFit
70 lbs
13
Ryan
Holcombe
6pm CrossFit
65 lbs
95-75-65
14
Jaimeson
Pollen
4pm CrossFit
60 lbs
1X 75 half through the second round of 60# and a full round of 60...
15
Mel
Nutter
7pm CrossFit
35 lbs
16
Craig
Kreinest
5pm CrossFit
0 lbs
125# first 115# second failed at 3 thruster 115# third failed at ...
16
Ryan
Johnson
7pm CrossFit
0 lbs
1rd x65lb, 2nd 55lb 7/5, 3rd 55lb 7
Female Clients
1
ashley
green
6pm CrossFit
65 lbs
1@75
2
Patricia
Brown
6pm CrossFit
55 lbs
2 rounds + 31 WOW
3
Heather
Spears
12pm CrossFit
120 lbs
4
Lindsey
Hempy
6am CrossFit
85 lbs
5
Alissa
Cobb
6am CrossFit
80 lbs
5
Brenna
Jarrells
12pm CrossFit
80 lbs
5
Patrisha
Wilson
6am CrossFit
80 lbs
6
Camille
Chamberlen
6am CrossFit
75 lbs
6
Patti
Gerckens
8am CrossFit
75 lbs
7
Laura
Ringgold
5pm CrossFit
65 lbs
RX weight - 1 full round completed
7
Maxine
Sy
6am CrossFit
65 lbs
8
Becca
Chang
6pm CrossFit
60 lbs
1 round. Shoulder wasn’t feelin it
9
Gretchen
Otero
5pm CrossFit
55 lbs
yuk
10
Janis
Green
7am CrossFit
45 lbs
10
Lisa
Gift
5pm CrossFit
45 lbs
1st round 55
10
Thuong
Ton
6am CrossFit
45 lbs
11
Private
4pm CrossFit
44.1 lbs
12
Janny
Zaa
6pm CrossFit
33 lbs
13
Esmeralda
Bernal
6pm CrossFit
0 lbs
empty bar #35
13
Yaili
Dominguez ...
6pm CrossFit
0 lbs
empty bar #15
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