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Components
Push Press
Tricep Rollback Exten ...
Barbell Curls
Assault Bike Test
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 28 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (14/13)
Workout
Sept 28
Warm-up
A:
5 Minutes of Funnel Tag
Then grab empty barbells and complete
3 Rounds of:
10 Bent-over Rows
8 Push Press
6 Barbell Curls
10s Side Plank each set
*Empty Bar for all sets
Strength/Skill
B: Push Press (10-8-6-4. Rest 2:00)
Push Press
– Build to a challenging set.
C: Tricep Rollback Extensions (3 x 15. Rest 30s)
https://www.youtube.com/watch?v=heL5eKVPABM
D: Barbell Curls (3 X 10. Rest 30s)
Metcon
E: Assault Bike Test (Calories)
4 Minutes Max Calories
or
Row Calorie Test
4 Minutes Max Calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 28, 2018
Male Clients
1
Joel
Hartzler
8:45 CrossFit Group Class...
1 x 4 @ 235 lbs
2
Jordan
Vance
1:00PM CrossFit Group Cla...
1 x 6 @ 185 lbs
145x10. 165x8, 185x6, 210x2. 200x2. Couldn't quite get it
3
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 4 @ 175 lbs
3
Ryan
Fox
6:00 CrossFit Group Clase...
1 x 4 @ 175 lbs
Probably had 5-10lbs more
3
Stephen
Dees
1:00PM CrossFit Group Cla...
1 x 4 @ 175 lbs
4
Bradley
Farrell
5:00PM CrossFit Group Cla...
1 x 4 @ 155 lbs
4
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 4 @ 155 lbs
10: 115 8: 125 6: 135 4: 155
4
Dominic
Talanca
1:00PM CrossFit Group Cla...
1 x 4 @ 155 lbs
4
Greg
Barber
6:00 CrossFit Group Clase...
1 x 4 @ 155 lbs
115, 135, 145, 155 but failed on last rep
4
Scott
Stalls
8:45 CrossFit Group Class...
1 x 4 @ 155 lbs
5
David
Girardot
7:00 CrossFit Group Clase...
1 x 4 @ 125 lbs
5
Kevin
English
5:00PM CrossFit Group Cla...
1 x 4 @ 125 lbs
6
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 4 @ 124 lbs
7
Adam
Zazzali
6:00 CrossFit Group Clase...
1 x 4 @ 105 lbs
Female Clients
1
Kimberly
Grenier
8:45 CrossFit Group Class...
1 x 4 @ 125 lbs
2
Andrea
Wilson
1:00PM CrossFit Group Cla...
1 x 4 @ 120 lbs
3@130
3
Gretchen
Steed
1:00PM CrossFit Group Cla...
1 x 4 @ 110 lbs
4
Courtney
Steele
5:00PM CrossFit Group Cla...
1 x 4 @ 105 lbs
65, 75, 85, 105
5
Private
8:45 CrossFit Group Class...
1 x 4 @ 95 lbs
6
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 4 @ 85 lbs
65x10, 75x8, 85x6, 75x4 Behind the neck, 85x4 Behind the neck
7
Katie
Ragan
5:00PM CrossFit Group Cla...
1 x 4 @ 80 lbs
8
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 4 @ 75 lbs
50/55/65/75
8
Jamie
Troche
6:00 CrossFit Group Clase...
1 x 4 @ 75 lbs
9
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 4 @ 70 lbs
9
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 4 @ 70 lbs
10x35#, 8x55#, 6x65#, 4x70#
10
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 4 @ 65 lbs
11
Emma
English
5:00PM CrossFit Group Cla...
1 x 4 @ 45 lbs
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