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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
CONDITIONING - 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):
31 (8/23)
Workout
CONDITIONING
Warm-up
A:
3:00 - 13:00
"Pose Running Drills"
13:00 - 23:00
"Rowing Drills"
Conditioning
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 30:
Row 1k
Bike 1k
Run 800 Meters
Alternate Option:
AMRAP 30:
800 Meter Run
50 Double Unders
25 Power Snatch (75, 55)
Accessory Work
C:
2:00 Global Foam Rolling Calves
2:00 Global Foam Rolling Quads
3:00 of Parasympathetic Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 25, 2019
Male Clients
1
Stephen
Dees
1:00PM CrossFit Group Cla...
3 + 160
2
Daniel
Scullion
6:00 CrossFit Group Clase...
2 + 2400
2
Ryan
Fox
8:45 CrossFit Group Class...
2 + 2400
400m to finish round 3 :(
3
Greg
Barber
6:00 CrossFit Group Clase...
2 + 2200
33:13 finished 3 full rounds
4
Clark
Wilson
6:00 CrossFit Group Clase...
2 + 1200
Row, bike, ski
4
Dominic
Talanca
6:00PM CrossFit Group Cla...
2 + 1200
5
Paul
Ragan
5:00PM CrossFit Group Cla...
2 + 905
6
Daniel
McClanahan
6:00PM CrossFit Group Cla...
2 + 600
Female Clients
1
Katie
Gamby
1:00PM CrossFit Group Cla...
2 + 1500
2
Heather
Metzler
CrossFit: 7:00 AM
2 + 1450
3
Katie
Gamby
CrossFit: 7:00 AM
2 + 1250
4
Meg
Gemelli
8:45 CrossFit Group Class...
2 + 1035
Row, bike, run
5
Fraleane
Holt
6:00 CrossFit Group Clase...
2 + 923
Row, run, bike- at work gym
6
Christine
Abbata
6:00PM CrossFit Group Cla...
2 + 844
Row, bike, run
7
Amanda
Wickman
5:00PM CrossFit Group Cla...
2 + 683
8
Katie
Ragan
5:00PM CrossFit Group Cla...
2 + 510
9
Courtney
Steele
6:00PM CrossFit Group Cla...
2 + 500
10
Shelby
Morge
6:00PM CrossFit Group Cla...
2 + 385
11
Monica
Jacobs
8:45 CrossFit Group Class...
2 + 0
12
Kimberly
Grenier
6:00PM CrossFit Group Cla...
1 + 2200
13
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
3 + 1050
1 mile Bike/50 DUs/25 snatch 55#
14
Jessica
Wold
8:45 CrossFit Group Class...
2 + 1075
Bike, run, row
15
Lauren
Thompson
6:00 CrossFit Group Clase...
2 + 800
ski
16
Christine
Cadwallader
6:00 CrossFit Group Clase...
2 + 600
17
Olessia
Roth
5:00PM CrossFit Group Cla...
2 + 500
18
Debbie
Bolz
8:45 CrossFit Group Class...
2 + 200
Run/row/bike
19
Beth
Grace
8:45 CrossFit Group Class...
2 + 36
20
Anita
Fiscante
8:45 CrossFit Group Class...
2 + 0
20
Elizabeth
McLamb
8:45 CrossFit Group Class...
2 + 0
30:07
20
Jennifer
Sullivan
8:45 CrossFit Group Class...
2 + 0
+600 meters row
21
Abbey
McClanahan
5:00PM CrossFit Group Cla...
1 + 2400
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