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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
Partner Up! - 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):
29 (9/20)
Workout
Partner Up!
– Metcon: Today we will complete an active recovery metcon with a partner. Aim between 60-70% effort on all movements. Form should remain consistent and efficient throughout the entire workout. Partners can split work as desired. Each movement will be completed for 10 minutes before moving on to the next movement. Farmer’s carry will be as heavy as possible.
Warm-up
A:
Warm up game in 2 teams
Power Walk Races
(really commit to these – work those hips)
Then,
BP Dynamic Warm-up which Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
X-Band Walks x 10 steps each direction + banded good morning x 2 rounds without stopping
Metcon
B: Metcon (Distance)
With a partner splitting work evenly:
10 Minutes of Rowing for max distance
10 Minutes of Bike or Ski Erg for max calories
10 Minutes of Jogging or Sledpull Powerwalk for max distance (or sledpush)
10 Minutes of Farmer Carries, AHAP for max distance
*One person works. Split as desired.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 27, 2019
Male Clients
1
Adam
Zazzali
6:00 CrossFit Group Clase...
4103 meters
2
Joel
Brown
6:00 CrossFit Group Clase...
4090 meters
2
TJ
Beatty
6:00 CrossFit Group Clase...
4090 meters
3
Brett
Smith
5:00PM CrossFit Group Cla...
5191 meters
partnered with phillip
4
Shane
Higgins
5:00PM CrossFit Group Cla...
5023 meters
1983, 73 cal, 2200, 767
5
Daniel
McClanahan
6:00PM CrossFit Group Cla...
4500 meters
Row, bike, sled, farmer carries
6
Dan
Ashworth
6:00 CrossFit Group Clase...
4103 meters
7
Paul
Ragan
5:00PM CrossFit Group Cla...
0.25 meters
60 cal bike, 40 cal ski, 35 cal row, 80 kb carries, sled karaoke
8
Nathan
Graff
6:00 CrossFit Group Clase...
0 meters
81 cal bike, 1440 m,
Female Clients
1
Heather
Metzler
8:45 CrossFit Group Class...
3800 meters
Mile run and row, with Deb, didn’t Jeep track of anything else
2
Selena
Boyette
6:00 CrossFit Group Clase...
3406 meters
With Steph the great
2
Stephanie
Sumner
6:00 CrossFit Group Clase...
3406 meters
Sled35/kb70
3
Kimberly
Grenier
5:00PM CrossFit Group Cla...
3346 meters
Sled pulls 25lb
4
Private
6:00 CrossFit Group Clase...
9400 meters
4
Fraleane
Holt
6:00 CrossFit Group Clase...
9400 meters
Row 1960, bike 4640, jog 2000, farmers carry 800
5
Jamie
Troche
6:00 CrossFit Group Clase...
5653 meters
With Blair
6
Amanda
Wickman
5:00PM CrossFit Group Cla...
3985 meters
With Anna & Alicia Rough math there ☝️
6
Anna
Zarn
5:00PM CrossFit Group Cla...
3985 meters
150 farmer carries (75 each hand), jogging
6
Olessia
Roth
5:00PM CrossFit Group Cla...
3985 meters
Bike 101, row 2277, run 1600,carry 150 - 6,5
7
Abbey
McClanahan
5:00PM CrossFit Group Cla...
2500 meters
8
Brooke
Scacheri
CrossFit: 7:00 AM
2234 meters
86 cal bike, 16 laps sled pull, 22 lap farmer carry #26
8
Jennifer
Sullivan
CrossFit: 7:00 AM
2234 meters
bike 86cal 16 sled laps 22kb carries 53#
9
Monica
Jacobs
8:45 CrossFit Group Class...
1814 meters
Sucky flu lungs 🔥
10
Rachel
Rakes
8:45 CrossFit Group Class...
1000 meters
Didn’t record meters. Just rowed and do various cardio.
11
Christine
Abbata
6:00PM CrossFit Group Cla...
1 meters
75lb FC
11
Katie
Ragan
5:00PM CrossFit Group Cla...
1 meters
11
Shelby
Morge
6:00PM CrossFit Group Cla...
1 meters
25 lb sled, 75 lb sled With Christine
12
Jade
Knutson Day
6:00 CrossFit Group Clase...
0.74 meters
w/Lauren-empty sled push, ski erg, row, single arm OH KB carry
13
Karla
Fierimonte
8:45 CrossFit Group Class...
0 meters
Didn’t keep track
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