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Components
Shoulder Press
Back 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
Deload Strength + Tabata Fun - 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):
39 (23/16)
Workout
Deload Strength + Tabata Fun
Warm-up
15/12 Calorie Bike
15 Push-ups
15 GHD Hip Extensions
15 Banded Low Ext. Rotations / side
15 Banded Face Pulls
15 Wall Squats
10 Scap Pull-ups
15 Sit-ups
Strength
Shoulder Press (5 @ 50%, 5 @ 60%, 5 @ 70%)
8 minutes
Warmup your back squat in between shoulder press sets so that you can get your required three squat sets in 10 minutes.
Back Squat (5 @ 50%, 5 @ 60%, 5 @ 70%)
10 minutes
Metcon
Metcon (4 Rounds for reps)
Tabata Pull-ups
1:00 Rest
Tabata Sit-ups
1:00 Rest
Tabata Calorie Bike
1:00 Rest
Tabata Calorie Row
When logging your score, each round corresponds to each tabata.
E.g. Your total for the Tabata Pull-ups is the numbers to enter for Round 1. Tabata Sit-ups is Round 2,...
Stretching
1:00 Butterfly Stretch
1:30 Couch Stretch / side
1:00 Hamstring Stretch / side
1:00 Pigeon Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 14, 2018
Male Clients
1
Davey
Melzer
4pm CrossFit
1 x 5 @ 135 lbs
1
Private
4pm CrossFit
1 x 5 @ 135 lbs
1
Jim
Sirovy
6am CrossFit
1 x 5 @ 135 lbs
2
Craig
Kreinest
12pm CrossFit
1 x 5 @ 125 lbs
2
Fabricio
🦍
12pm CrossFit
1 x 5 @ 125 lbs
bx-65-85-100(50)-115(60)-125(70)
3
Brad
Damon
6am CrossFit
1 x 5 @ 115 lbs
3
Brian
Kent
4pm CrossFit
1 x 5 @ 115 lbs
3
Mike
Tighe
12pm CrossFit
1 x 5 @ 115 lbs
3
Nate
Cobb
8am CrossFit
1 x 5 @ 115 lbs
4
Mark
Patzer
12pm CrossFit
1 x 5 @ 110 lbs
4
Travis
Felderhoff
7am CrossFit
1 x 5 @ 110 lbs
80-95-110
5
Ryan
Holcombe
6pm CrossFit
1 x 5 @ 109 lbs
6
Gerard
Castro
6am CrossFit
1 x 5 @ 105 lbs
6
Ken
Nelson
4pm CrossFit
1 x 5 @ 105 lbs
6
Ryan
Figuerado
5pm CrossFit
1 x 5 @ 105 lbs
7
Ryan
Goderre
6pm CrossFit
1 x 5 @ 95 lbs
8
Mel
Nutter
6pm CrossFit
1 x 5 @ 90 lbs
Too easy
9
Lucas
Bitencourt
5pm CrossFit
1 x 5 @ 88.2 lbs
10
Jet
Javelet
6pm CrossFit
1 x 5 @ 85 lbs
11
Andrés
Herrera
8am CrossFit
1 x 5 @ 80 lbs
12
Zach
Jones
12pm CrossFit
1 x 5 @ 77 lbs
13
Chad
Baker
12pm CrossFit
1 x 5 @ 65 lbs
70%
13
S.W
SHIM
12pm CrossFit
1 x 5 @ 65 lbs
Female Clients
1
Heather
Spears
6pm CrossFit
1 x 5 @ 85 lbs
2
Lenae
Parzanese
12pm CrossFit
1 x 5 @ 80 lbs
3
Kym
Janke
4pm CrossFit
1 x 5 @ 77 lbs
70%
4
Alicia
Dolan
6am CrossFit
1 x 5 @ 75 lbs
5
ashley
green
7am CrossFit
1 x 5 @ 65 lbs
5
Danielle
Barragan
12pm CrossFit
1 x 5 @ 65 lbs
5
Gracie
Laciste
4pm CrossFit
1 x 5 @ 65 lbs
5
Karli-Mae
Ochoa
6am CrossFit
1 x 5 @ 65 lbs
5
Wifey
(aka Chris ...
6pm CrossFit
1 x 5 @ 65 lbs
6
Chelsie
Coughlin
7am CrossFit
1 x 5 @ 60 lbs
6
Kait
Pollen
4pm CrossFit
1 x 5 @ 60 lbs
43-51-60
7
Camille
Chamberlen
7am CrossFit
1 x 5 @ 55 lbs
7
Megan
Gibbings
5pm CrossFit
1 x 5 @ 55 lbs
7
Vienna
Kaiser
8am CrossFit
1 x 5 @ 55 lbs
8
Janis
Green
7am CrossFit
1 x 5 @ 52 lbs
8
kasey
stark
5pm CrossFit
1 x 5 @ 52 lbs
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