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Components
Metcon
5 Minutes of P. Breathing
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
The Running Clock - 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 (8/16)
Workout
The Running Clock
– Metcon: Today’s workout consists of a variety of less conventional work that will challenge your lungs and posterior chain. All work will be completed with one person performing a full set at a time.
Warm-up
A:
400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 of:
1-Arm KB Swing – R
1-Arm KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L
Lateral Burpee over the KB
KB Windmill – R
KB Windmill – L
Goblet Reverse Lunge – R
Goblet Reverse Lunge – L
KB Weighted Situp
Metcon
B: Metcon (AMRAP - Rounds and Reps)
With a running clock with a partner:
0:00-10:00
Max 100 Meter Sledpushes (moderate weight)
*One athlete completes a full set a time
10:00 – 20:00
Max Reps KB Circuit:
8 Russian Swings Left
8 Russian Swings Right
8 Goblet Squats
8 1-Arm KB Rows each side
*Client choice of weight
*One athlete completes a full set a time
20:00 – 30:00
Max Distance Barbell Front Rack Carry (135, 95)
30:00 – 40:00
Easy Bike or Row Recovery
Extra Credit
C: 5 Minutes of P. Breathing (Time)
https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 05, 2019
Male Clients
1
Albert
Steed
6:00PM CrossFit Group Cla...
1 + 1
Who knows!
2
Greg
Barber
6:00 CrossFit Group Clase...
1 + 0
2
Jason
McLeod
6:00 CrossFit Group Clase...
1 + 0
3
Cody
Cress
6:00 CrossFit Group Clase...
1 + 1
3
Paul
Ragan
5:00PM CrossFit Group Cla...
1 + 1
Sammy!
4
Bradley
Cooke
CrossFit: 7:00 AM
1 + 0
115/35/45sled
5
Christian
Bolz
1:00PM CrossFit Group Cla...
0 + 0
?
5
Sammy
Norman
5:00PM CrossFit Group Cla...
0 + 0
Female Clients
1
Heather
Metzler
8:45 CrossFit Group Class...
1 + 1
95 carry,45 kb,25lb plate sled
2
Shelby
Morge
6:00PM CrossFit Group Cla...
30 + 0
With pam - 6 each on front rack (95 lbs), 6 each on sled (25 lbs)...
3
Private
8:45 CrossFit Group Class...
29 + 0
3
Karla
Fierimonte
8:45 CrossFit Group Class...
29 + 0
55# carry, 25#kb, 10#row, sled? W/cindy
4
Christine
Abbata
5:00PM CrossFit Group Cla...
18 + 0
7@Sled + 25; 4KB @35; 7@95
4
Olessia
Roth
5:00PM CrossFit Group Cla...
18 + 0
X25, kb35, x95(last four singles)
5
Monica
Jacobs
8:45 CrossFit Group Class...
13 + 0
6 sled, 3 KB stuff, 5 carrys
6
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 + 1
Worked
6
Katie
Ragan
5:00PM CrossFit Group Cla...
1 + 1
With Abbey
7
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 + 0
Just moved w/ Gretchen 👍🏻
8
Brooke
Scacheri
8:45 CrossFit Group Class...
0 + 0
Didn’t keep track
8
Debbie
Bolz
8:45 CrossFit Group Class...
0 + 0
Didn’t keep track
8
Jade
Knutson Day
6:00 CrossFit Group Clase...
0 + 0
w/Christine C. Sled + Poles + 15lb plate/35lb KB/95lb front rack ...
8
Jessica
Weinkle
1:00PM CrossFit Group Cla...
0 + 0
8
Liz
Higgins
8:45 CrossFit Group Class...
0 + 0
26 lb kettle bell 65 lb front rack
8
Pam
Stalls
6:00 CrossFit Group Clase...
0 + 0
Didn’t score
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