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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
Sept 26 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
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):
32 (11/21)
Workout
Sept 26
Warm-up
A:
200m Jog then,
Grab a light plate and complete:
50 Russian Twists (total)
40 Walking OH Lunges
30 G20H
20 Bent-over Rows (w. plate)
10 Burpees to the plate
*Rest as needed between movements/reps. This should be done at a slow pace.
Then,
Run 200 meters
Metcon Prep
B: Metcon (No Measure)
Spend 10 Minutes Reviewing/Warm-up all movements in the Metcon.
Metcon
C: Metcon (AMRAP - Rounds and Reps)
With a running clock:
0:00-5:00
10 S20H (135, 95)
10 Box Jumps w. step down (24, 20)
7:00-12:00
10 KBS (53, 35)
10 G2OH w. plate (45, 25)
14:00-19:00
20 Walking OH Lunges w. plate (45, 25) (total)
50 Double Unders
L3: (115, 75)
L2: (95, 65) (20, 15) (35, 25) (35, 15) (45s Double Under Attempts)
L1: (65, 35) (20, 15 Step-ups) (35, 25 Russian Swings) (25, 10) (Single Unders)
*Score = total rounds + reps
Extra Credit
D: Metcon (No Measure)
Worlds greatest Stretch
(
https://www.youtube.com/watch?v=C3i3DZYn5YE&feature=youtu.be
)
30s each pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 26, 2018
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
11 + 14
3+14, 6, 2
2
Greg
Barber
6:00 CrossFit Group Clase...
9 + 18
3 rounds, 4 rounds +18 reps, 2 rounds
3
Stephen
Dees
1:00PM CrossFit Group Cla...
8 + 38
3, 10; 4, 10; 1, 18
4
Ryan
Fox
6:00 CrossFit Group Clase...
8 + 31
Hip thrust 135 for OHWL
5
Dan
Glauber
6:00 CrossFit Group Clase...
9 + 32
Rx except no DU because of foot. Ski Machine R1: 3 Ro R2: 4 Ro+12...
6
Clark
Wilson
6:00 CrossFit Group Clase...
9 + 19
@115 S2OH 3+11, 4, 2+8
7
Bradley
Farrell
6:00PM CrossFit Group Cla...
8 + 18
L3
8
Christian
Bolz
5:00PM CrossFit Group Cla...
8 + 16
115, 53,45
9
Kevin
English
5:00PM CrossFit Group Cla...
8 + 10
Round 1 - 2+5, 115 S2OH Round 2 - 4+2, RX Round 3 - 2+3, 100 SUs
10
Paul
Ragan
5:00PM CrossFit Group Cla...
8 + 5
👎 95 S2OH; 53 KBS; 45 G2OH; 25 lunges; 100 su
11
Dominic
Talanca
5:00PM CrossFit Group Cla...
7 + 10
L3: 115/53/45
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
9 + 25
A: 3 + 5; B: 5; C: 1 + 20
2
Christina
Dees
7:00 CrossFit Group Clase...
18 + 38
Rx except OH (65#). Lots of DU attempts. Sore AF.
3
Private
7:00 CrossFit Group Clase...
12 + 7
4
Lindsey
Gerkens
8:45 CrossFit Group Class...
10 + 47
65 barbell, 15 plate
5
Monica
Jacobs
8:45 CrossFit Group Class...
10 + 17
55#, 35#, 15#, 100 SU
6
Shelby
Morge
1:00PM CrossFit Group Cla...
9 + 54
75 lb s2o, 25 lb g2o, 15 lb lunges
7
Christine
Abbata
5:00PM CrossFit Group Cla...
9 + 49
75lbs: 25 DUs. 3+2/5+14/1+33
8
Debbie
Bolz
8:45 CrossFit Group Class...
9 + 31
55# SOH, 35#KB, 15# OH plate
9
Courtney
Steele
6:00PM CrossFit Group Cla...
9 + 21
75#, 45s DU attempt. A. 3 B. 4r 5r C. 2r 16r.
10
Kristy
Norton
5:00PM CrossFit Group Cla...
9 + 20
65 s2oh. 25# goth. 25 oh lunges.
11
Jamie
Troche
1:00PM CrossFit Group Cla...
9 + 16
12
Hannah
Pralle
8:45 CrossFit Group Class...
9 + 10
Rd 1: 35#, stepup Rd 2: 15# kb, 10# plate Rd 3: 10# plate
13
Rachel
Rakes
6:00 CrossFit Group Clase...
9 + 1
Rx but Du mixed w single between :(
14
Emma
English
5:00PM CrossFit Group Cla...
9 + 0
14
Katie
Ragan
5:00PM CrossFit Group Cla...
9 + 0
65lb S2OH, Box Jumps finally! 25KBS, 25lb Plate 25lb Plate, 100 S...
15
Brooke
Scacheri
8:45 CrossFit Group Class...
8 + 77
50# s2oh, step ups, 25 kb, 10#g2oh, 10# lunges, 100su
16
Anna
Zarn
6:00PM CrossFit Group Cla...
8 + 55
3,10: 3,15: 1,50 (Rx except 65#)
17
Stephanie
Sumner
6:00 CrossFit Group Clase...
8 + 21
95pc; No soh anything, 70kb
18
Jessica
Weinkle
1:00PM CrossFit Group Cla...
8 + 10
19
Lisa
Pope
6:00PM CrossFit Group Cla...
7 + 39
35#, step ups, 12#/10#, 10# 100su A.2rou 15 reps B. 4-4 C. 1rou 2...
20
Selena
Boyette
6:00 CrossFit Group Clase...
7 + 16
95# 3+1 35# KB and 25# plate 4+15 25# plate, DU attempts
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