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Components
Back Squat
Weighted Pull-ups
The Wifey
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 9 - 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):
46 (25/21)
Workout
Week 9 - Recovery Day
Warm-up
8 min TIMECAP:
1 minute Wall Sit
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
Metcon
The Wifey (Time)
250m Row
50 Situps
250m Row
40 Situps
250m Row
30 Situps
250m Row
20 Situps
250m Row
10 Situps
250m Row
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, December 18, 2019
Male Clients
1
Connor
Miller 🍟 🍔
6pm CrossFit
2 x 5 @ 250 lbs
2
Nate
Cobb
12pm CrossFit
2 x 5 @ 246 lbs
3
Adam
Gelfand
6am CrossFit
2 x 5 @ 245 lbs
4
Tyler
Eickmann
8am CrossFit
2 x 5 @ 235 lbs
5
Jake
White
12pm CrossFit
3 x 5 @ 225 lbs
5
AJ!
Isabelo
6am CrossFit
2 x 5 @ 225 lbs
5
Brian
Kalmenson
6am CrossFit
2 x 5 @ 225 lbs
5
Ryan
Figuerado
5pm CrossFit
2 x 5 @ 225 lbs
6
Iain
Fulton
6pm CrossFit
2 x 5 @ 205 lbs
6
Lenny
T
6pm CrossFit
2 x 5 @ 205 lbs
6
Mike
Tighe
12pm CrossFit
2 x 5 @ 205 lbs
7
Aldair
Rodriguez
8am CrossFit
2 x 5 @ 195 lbs
7
Brad
Damon
6am CrossFit
2 x 5 @ 195 lbs
8
Hipster
Carlos
6am CrossFit
2 x 5 @ 185 lbs
9
Bill
Curci
4pm CrossFit
2 x 5 @ 175 lbs
9
Eric
Otero
5pm CrossFit
2 x 5 @ 175 lbs
10
Ashish
Grover
7am CrossFit
2 x 5 @ 165 lbs
10
Ryan
Keith
12pm CrossFit
2 x 5 @ 165 lbs
11
Chad
Baker
12pm CrossFit
2 x 5 @ 155 lbs
11
Chris
Christian
6am CrossFit
2 x 5 @ 155 lbs
12
Ryan
Johnson
7pm CrossFit
2 x 5 @ 145 lbs
13
Ahmed
Dahir
8am CrossFit
2 x 5 @ 135 lbs
14
Ryan
Holcombe
5pm CrossFit
2 x 5 @ 125 lbs
15
Pinpin
Anson
4pm CrossFit
2 x 5 @ 65 lbs
16
Bill
Houck
6am CrossFit
2 x 5 @ 0 lbs
10x3 transformer 30#
Female Clients
1
Janis
Green
7am CrossFit
2 x 5 @ 165 lbs
2
Lindsey
Hempy
6am CrossFit
2 x 5 @ 150 lbs
3
Camille
Chamberlen
6am CrossFit
2 x 5 @ 145 lbs
3
Heather
Spears
12pm CrossFit
2 x 5 @ 145 lbs
3
Laura
Ringgold
4pm CrossFit
2 x 5 @ 145 lbs
4
Patricia
Brown
12pm CrossFit
2 x 5 @ 135 lbs
5
Alissa
Cobb
6am CrossFit
2 x 5 @ 125 lbs
5
April
Hernandez
8am CrossFit
2 x 5 @ 125 lbs
5
Kym
Janke
4pm CrossFit
2 x 5 @ 125 lbs
5
Maria
Mercado
6pm CrossFit
2 x 5 @ 125 lbs
6
Gretchen
Otero
5pm CrossFit
2 x 5 @ 120 lbs
7
Becca
Chang
6pm CrossFit
2 x 5 @ 115 lbs
8
Jaclyn
Morbitzer
8am CrossFit
2 x 5 @ 105 lbs
8
Karli-Mae
Ochoa
6am CrossFit
2 x 5 @ 105 lbs
8
kasey
stark
5pm CrossFit
2 x 5 @ 105 lbs
right quad hurting
8
Wendy
Escalante
8am CrossFit
2 x 5 @ 105 lbs
9
Kaitlin
Woods
6pm CrossFit
2 x 5 @ 95 lbs
10
Esmeralda
Bernal
7pm CrossFit
2 x 5 @ 88 lbs
11
Private
5pm CrossFit
5 x 8 @ 65 lbs
11
Alexia
Martinez
8am CrossFit
2 x 5 @ 65 lbs
12
Laura
Vielmo
12pm CrossFit
0 x 0 @ 0 lbs
Lunges only x 2 sets (50ft)
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