Show Workout in Full Screen
Auto Scroll Page
Components
Crossfit Games Open 1 ...
Crossfit Games Open 1 ...
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
Open WOD 19.1 - CrossFit Carolina Beach
Class
(All)
Saturday's 10:00am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
69 (34/35)
Workout
Open WOD 19.1
Open WOD 19.1 consists of AMRAP 15 of 19 Wall balls and 19 calorie Row. The goal today is to start with a slower pace and increase your intensity as needed, you’ll pay the price if you start too fast. Breaking your sets early on the wall balls to keep limb fatigue at bay is a good idea. For your sets on the rower think longer and more powerful strokes as calories are about power output.
Warm-up
A: Metcon (No Measure)
Complete 1 round at a slow pace:
19 Wall balls
19 Calories on the bike
Complete 1-2 rounds at a moderate pace.
10 Walking Lunges
10 Medball Cleans
10 Burpees
10 Single Leg Glute Bridges (2 count at top) each
*Once each group is done athletes will switch places.
Metcon
B: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
C: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Accessory Work
D: Metcon (No Measure)
Ultra Wide Stance Banded Pull-Through: 5 x 20. Rest 30s.
Then,
5 Minutes of Parasympathetic Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 23, 2019
Male Clients
1
Daniel
Scullion
Saturday's 10:00am
305 Reps
2
Jordan
Vance
Saturday's 10:00am
304 Reps
3
Joel
Hartzler
Saturday's 10:00am
287 Reps
4
Kevin
English
Saturday's 10:00am
281 Reps
55-59 age division
5
Jon
Higgins
Saturday's 10:00am
266 Reps
6
John
Pio
Saturday's 10:00am
262 Reps
7
Christian
Bolz
Saturday's 10:00am
261 Reps
7
Dan
Glauber
Saturday's 10:00am
261 Reps
Friday morning. GO CFCBEASTS! 😎🤘
8
Brett
Smith
Saturday's 10:00am
260 Reps
9
Ryan
Fox
Saturday's 10:00am
254 Reps
10
Brendan
Davenport
Saturday's 10:00am
249 Reps
11
Brian
Rogers
Saturday's 10:00am
247 Reps
11
Clark
Wilson
Saturday's 10:00am
247 Reps
12
Greg
Barber
Saturday's 10:00am
242 Reps
13
Adam
Zazzali
Saturday's 10:00am
238 Reps
13
David
Rakes
Saturday's 10:00am
238 Reps
14
Bradley
Farrell
Saturday's 10:00am
232 Reps
Had a plan, stuck to it. 👍🏻
14
Jason
McLeod
Saturday's 10:00am
232 Reps
15
Dominic
Talanca
Saturday's 10:00am
228 Reps
16
Albert
Steed
Saturday's 10:00am
216 Reps
16
Joseph
McHenry
Saturday's 10:00am
216 Reps
17
Dan
Lee
Saturday's 10:00am
215 Reps
#quadsquad
18
Scott
Stalls
Saturday's 10:00am
212 Reps
19
Phillip
Jacobs
Saturday's 10:00am
209 Reps
20
Nathan
Graff
Saturday's 10:00am
206 Reps
Counted wrong first go around
21
Alan
Brook
Saturday's 10:00am
205 Reps
22
Paul
Ragan
Saturday's 10:00am
203 Reps
23
Kevin
Boyette
Saturday's 10:00am
191 Reps
Meg Gimelli
24
TJ
Beatty
Saturday's 10:00am
180 Reps
25
Brett
Keeler
Saturday's 10:00am
172 Reps
26
Daniel
McClanahan
Saturday's 10:00am
161 Reps
27
Jeff
Groves
Saturday's 10:00am
247 Reps
28
Rick
Cheek
Saturday's 10:00am
223 Reps
29
Shane
Higgins
Saturday's 10:00am
200 Reps
Female Clients
1
Eileen
Rogers
Saturday's 10:00am
285 Reps
2
Jade
Knutson Day
Saturday's 10:00am
266 Reps
Stephen 218 Rx, Ade 295 Rx
3
Heather
Metzler
Saturday's 10:00am
252 Reps
4
Meg
Gemelli
Saturday's 10:00am
247 Reps
5
Jill
Scullion
Saturday's 10:00am
233 Reps
218 Saturday, 233 Sunday
6
Shelby
Morge
Saturday's 10:00am
231 Reps
7
Lindsey
Gerkens
Saturday's 10:00am
228 Reps
8
Rachel
Rakes
Saturday's 10:00am
222 Reps
9
Christine
Cadwallader
Saturday's 10:00am
219 Reps
5 rounds +
10
Amber
Barber
Saturday's 10:00am
218 Reps
10
Courtney
Steele
Saturday's 10:00am
218 Reps
5 rounds 28 reps
10
Gretchen
Steed
Saturday's 10:00am
218 Reps
11
Amanda
Wickman
Saturday's 10:00am
216 Reps
Judge Jade 👩⚖️
11
Lauren
Thompson
Saturday's 10:00am
216 Reps
11
Stephanie
Sumner
Saturday's 10:00am
216 Reps
Casey 225
12
Private
Saturday's 10:00am
213 Reps
12
Kimberly
Grenier
Saturday's 10:00am
213 Reps
13
Anna
Zarn
Saturday's 10:00am
209 Reps
Oww
13
Brooke
Higgins
Saturday's 10:00am
209 Reps
13
Christine
Abbata
Saturday's 10:00am
209 Reps
14
Jeanette
Egerer
Saturday's 10:00am
208 Reps
15
Fraleane
Holt
Saturday's 10:00am
205 Reps
5 rds + 15
16
Katie
Ragan
Saturday's 10:00am
200 Reps
5 Rounds + 10
16
Selena
Boyette
Saturday's 10:00am
200 Reps
17
Debbie
Bolz
Saturday's 10:00am
197 Reps
17
Jessica
Weinkle
Saturday's 10:00am
197 Reps
18
Rebecca
McHenry
Saturday's 10:00am
190 Reps
19
Jamie
Troche
Saturday's 10:00am
187 Reps
20
Monica
Jacobs
Saturday's 10:00am
186 Reps
21
Stacy
Kapello-Fox
Saturday's 10:00am
177 Reps
22
Mary
Kay McLeod
Saturday's 10:00am
167 Reps
All by myself 🎤🎼 but had no idea I was Rx while doing it, so th...
23
Blair
Williams
Saturday's 10:00am
226 Reps
Scaled
24
Amanda
Michael
Saturday's 10:00am
219 Reps
5 rounds plus 19 wall balls and 10 calories on rower
25
Karla
Fierimonte
Saturday's 10:00am
158 Reps
☹️
26
Elizabeth
McLamb
Saturday's 10:00am
142 Reps
Loading...
Powered By Wodify