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Components
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Feb 6th - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (9/15)
Workout
Feb 6th
– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.
Warm-up
A:
Abmat Pizza game or Coaches Choice of a Fun GAME. For every drop athletes complete 3 Burpees x 6 Minutes then
Then,
Double Tabata (8 x 20s work/10s rest)
1a) KB March (alternate sides)
1b) Russian KBS
Metcon
B: Metcon (AMRAP - Reps)
EMOM 30:
Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)
Minute 2: 40s of KBS (53, 35)
Minute 3: 100 Ft. Heavy Farmer Carry
Minute 4: 40s of SDHP (53, 35)
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)
Alternate Options for plate pushes
– 100 ft. Sledpush
– 40s Air Bike x max cals
Score= KBS, SDLHP, and Walking lunges.
Extra Credit
C: Metcon (No Measure)
5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 06, 2019
Male Clients
1
Dan
Glauber
6:00 CrossFit Group Clase...
1 Reps
2
Dominic
Talanca
6:00PM CrossFit Group Cla...
336 Reps
3
Clark
Wilson
6:00 CrossFit Group Clase...
1 Reps
3
Greg
Barber
6:00 CrossFit Group Clase...
1 Reps
3
Jason
McLeod
6:00 CrossFit Group Clase...
1 Reps
3
Scott
Stalls
8:45 CrossFit Group Class...
1 Reps
4
Christian
Bolz
1:00PM CrossFit Group Cla...
7 Reps
5
Paul
Ragan
5:00PM CrossFit Group Cla...
1 Reps
6
Bernie
Mowbray
6:00 CrossFit Group Clase...
0 Reps
45 on sled Yellow KBS 75 farmer carry YellowKB SDHP
Female Clients
1
Stephanie
Sumner
6:00 CrossFit Group Clase...
1002 Reps
🤪
2
Private
6:00 CrossFit Group Clase...
1001 Reps
3
Heather
Metzler
8:45 CrossFit Group Class...
350 Reps
Only counted 4 cycles, so averaged the last
4
Shelby
Morge
1:00PM CrossFit Group Cla...
316 Reps
45 lb plate, 44 lb kb, 115 lb farmer's carry
5
Monica
Jacobs
8:45 CrossFit Group Class...
305 Reps
75# each bar FC, 35# KB
6
Katie
Ragan
5:00PM CrossFit Group Cla...
247 Reps
7
Christine
Abbata
6:00PM CrossFit Group Cla...
1 Reps
Didn’t count
8
Mary
Kay McLeod
8:45 CrossFit Group Class...
7000 Reps
9
Blair
Williams
6:00 CrossFit Group Clase...
111 Reps
😁
10
Anna
Zarn
6:00PM CrossFit Group Cla...
1 Reps
Just moved
10
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 Reps
Where’s Selena?!?
10
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 Reps
Tough
10
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 Reps
115lb carry, 45kb, 45lb. on sled, and 45hp
11
Debbie
Bolz
8:45 CrossFit Group Class...
0 Reps
11
Jamie
Troche
6:00PM CrossFit Group Cla...
0 Reps
We were supposed to count?!?
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