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Components
Metcon
Banded Leg Curls
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
Oct 3 - 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):
28 (11/17)
Workout
Oct 3
Warm-up
A:
Run 400 Meters,
Then
Dynamic warm up
Strength/Skill
B: Metcon (No Measure)
3 Rounds of:
10s L-Sit Hold
20s Handstand Hold or Walk
30s Alt. Pistol Practice
Rest 60s
Metcon
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 22 with a partner:
Run 800 Meters
50 Walking Lunges (BW)
50 G20H with a plate (45, 25)
*One person works at a time. Split however desired.
L2: (25, 15)
L1: (15, 10)
Extra Credit
D: Banded Leg Curls (3 x 50 ea. Rest 30s.)
https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 03, 2018
Male Clients
1
Adam
Zazzali
6:00 CrossFit Group Clase...
4 + 80
w/ Greg & Daniel
1
Daniel
Scullion
6:00 CrossFit Group Clase...
4 + 80
w/ Greg & Adam
1
Greg
Barber
6:00 CrossFit Group Clase...
4 + 80
w/ Adam & Daniel
2
Dominic
Talanca
5:00PM CrossFit Group Cla...
3 + 149
With Jade
3
Kevin
English
1:00PM CrossFit Group Cla...
3 + 110
With Christian Bolz
4
Rob
Brink
6:00 CrossFit Group Clase...
3 + 107
5
Scott
Stalls
8:45 CrossFit Group Class...
3 + 60
Allen partner
6
Paul
Ragan
5:00PM CrossFit Group Cla...
3 + 50
mi amor😘 24:00 finished full 800m of 4th rd
7
Brett
Smith
5:00PM CrossFit Group Cla...
3 + 0
7
Phillip
Jacobs
5:00PM CrossFit Group Cla...
3 + 0
Work with Brett.
8
Christian
Bolz
1:00PM CrossFit Group Cla...
3 + 80
Kevin. Me AB.
Female Clients
1
Kristy
Norton
5:00PM CrossFit Group Cla...
3 + 400
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
3 + 157
As written w/Steph. Alternated 200m/25 lunges/10 G2OH
2
Stephanie
Sumner
6:00 CrossFit Group Clase...
3 + 157
w Jade
3
Heather
Metzler
8:45 CrossFit Group Class...
3 + 149
With Deb!
4
Christina
Dees
8:45 CrossFit Group Class...
3 + 122
High Five to "Diesel Meg"!
4
Meg
Gemelli
8:45 CrossFit Group Class...
3 + 122
400’s w/ Dees 💪🏻
5
Alyssa
Graham
6:00 CrossFit Group Clase...
3 + 107
+ rob :)
6
Courtney
Steele
6:00PM CrossFit Group Cla...
3 + 60
Bradley- 3 rounds, about 600 meters
7
Katie
Ragan
5:00PM CrossFit Group Cla...
3 + 50
With Hubs
8
Amber
Barber
7:00 CrossFit Group Clase...
3 + 40
Faraleane
8
Fraleane
Holt
7:00 CrossFit Group Clase...
3 + 40
With Amber
9
Monica
Jacobs
8:45 CrossFit Group Class...
3 + 20
25#
10
Shelby
Morge
5:00PM CrossFit Group Cla...
2 + 130
With Abby
11
Debbie
Bolz
8:45 CrossFit Group Class...
3 + 149
25# (with Heather)
12
Brooke
Scacheri
8:45 CrossFit Group Class...
3 + 0
W/Jen 15# plate
12
Jennifer
Sullivan
8:45 CrossFit Group Class...
3 + 0
W/ Brooke
13
Jessica
Weinkle
6:00PM CrossFit Group Cla...
2 + 80
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