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Components
Hotshots 19
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
Hot Shots 19 - 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):
32 (13/19)
Workout
Hot Shots 19
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.
Warm-up
A:
3 Rounds of:
5 Power Cleans
5 Romanian Deadlifts
5 Front Squats
5 Banded Glute Bridges
*Set-up pull-up scaling between rounds + 3-5 reps
Metcon
B: Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
L3: (115, 75) (5 Strict Pull-ups per round)
L2: (95, 65) (7 Band Assisted Pull-ups per round)
L1: (75, 55) (10 Ring Rows per round)
*No time cap
Accessory Work
C:
Banded Pull-through: 4 x 25. Rest 60s.
- sumo stance
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 11, 2019
Male Clients
1
Stephen
Dees
1:00PM CrossFit Group Cla...
29:35
2
Daniel
Scullion
6:00 CrossFit Group Clase...
31:34
3
Greg
Barber
6:00 CrossFit Group Clase...
34:52
4
Ryan
Fox
6:00 CrossFit Group Clase...
39:05
Pain cave.
5
Kevin
Randel
1:00PM CrossFit Group Cla...
43:06
6
Clark
Wilson
6:00 CrossFit Group Clase...
20:00
Only completed 3 rounds
7
Sammy
Norman
5:00PM CrossFit Group Cla...
24:02
4 rds
8
Jason
Wade
5:00PM CrossFit Group Cla...
30:27
Scaled L3
9
Paul
Ragan
5:00PM CrossFit Group Cla...
36:18
5 rds - 95#; 6strict pu
10
Kevin
English
1:00PM CrossFit Group Cla...
36:26
L3
11
Charlie
Williams
6:00PM CrossFit Group Cla...
37:29
L3 115lbs
12
Adam
Zazzali
6:00 CrossFit Group Clase...
41:20
115 kip
13
Michael
Becker
8:45 CrossFit Group Class...
44:13
100 lb power cleans, RR, -9 reps rd 6 on Power Cleans
Female Clients
1
Jade
Knutson Day
5:00PM CrossFit Group Cla...
37:12
2
Rachel
Hatfield
6:00PM CrossFit Group Cla...
15:00
Only finished 2 rounds; moved slow without class and at 9:30pm, h...
3
Private
1:00PM CrossFit Group Cla...
16:56
4
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
25:00
3.5 rnds, L3
5
Grace
Jacobs
8:45 CrossFit Group Class...
26:30
3 rounds, asthma issues🥵
6
Heather
Metzler
8:45 CrossFit Group Class...
34:12
85,2 reg/5 kipping per round
7
Christine
Abbata
5:00PM CrossFit Group Cla...
35:50
6rds. 75lbs. 4PUs
8
Susan
Westberry
1:00PM CrossFit Group Cla...
35:52
65lbs, ring rows
9
Katie
Ragan
5:00PM CrossFit Group Cla...
36:18
5 Rounds/L2
10
Courtney
Steele
6:00PM CrossFit Group Cla...
37:17
75# 5 strict pull ups
11
Shannon
Klotsko
6:00 CrossFit Group Clase...
39:27
L3 first round then, bands and hang cleans.
12
Monica
Jacobs
8:45 CrossFit Group Class...
40:20
55#, 4 strict PU/ rnd
13
Amanda
Partin
6:00PM CrossFit Group Cla...
40:22
Scaled 55lb power clean and Ring Rows
14
Jill
Scullion
6:00 CrossFit Group Clase...
40:27
#95, 3 strict + 4 kipping each round
15
Shelby
Morge
1:00PM CrossFit Group Cla...
41:01
75 lbs, 5 strict pullups
16
Jessica
Wold
8:45 CrossFit Group Class...
41:32
85lbs
17
Jennifer
Sullivan
8:45 CrossFit Group Class...
1:00:00
3 rounds. Went easy
18
Kimberly
Grenier
5:00PM CrossFit Group Cla...
1:00:50
95lbs, Banded pull ups
19
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
0:00
95# multiple injuries. 3rnds.
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