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Components
Shinners
Bicep 21s
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
Shinners - 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):
33 (10/23)
Workout
Shinners
- Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire - Goal: Work with a partner to come up with the best strategy - one person works/split as needed.
Warm-up
A:
Rowing Technique for 5 minutes
Then,
5 Minutes foam roll quads if still sore from Monday or banded shoulder stretch is tight from Tuesday.
Conditioning
B1: Shinners (AMRAP - Rounds and Reps)
AMRAP 25 with a partner:
30 Burpees
1k Row
30 KBS (70, 53)
*One person works at a time - SPLIT ALL WORK however desired.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)
Competitors Second Metcon
B2: Metcon (No Measure)
Rx+ Metcon "Aerobic Recovery Work"
20 Rounds of:
12s Sprint on Rower
60s Active Recovery on Bike
12s Sprint on Bike
60s Active Recovery on Row
*Same as last week
Accessory Work
C: Bicep 21s (3 x 21. Rest 60s.)
https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,
Global Foam Roll Calves x 60s each side.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 11, 2019
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
4 + 5
2
Clark
Wilson
6:00 CrossFit Group Clase...
3 + 138
With Andrea
3
Kevin
English
1:00PM CrossFit Group Cla...
3 + 120
With Christain
4
Jason
McLeod
6:00 CrossFit Group Clase...
3 + 16
80# w/Adam and Fox
5
Charlie
Williams
6:00PM CrossFit Group Cla...
3 + 127
62lbs
6
Christian
Bolz
1:00PM CrossFit Group Cla...
3 + 120
English with a K.
7
Jason
Wade
5:00PM CrossFit Group Cla...
3 + 80
62 lbs KB
7
Rob
Winkler
5:00PM CrossFit Group Cla...
3 + 80
62lbs
8
Paul
Ragan
5:00PM CrossFit Group Cla...
3 + 23
62# kbs with boo
9
Adam
Zazzali
6:00 CrossFit Group Clase...
3 + 16
w/fox62lb+jason80lb
Female Clients
1
Heather
Metzler
8:45 CrossFit Group Class...
3 + 560
53,american
2
Jill
Scullion
6:00 CrossFit Group Clase...
3 + 302
With Katie
2
Katie
Gamby
1:00PM CrossFit Group Cla...
3 + 302
3+30 burpees, 272m with Jill!
3
April
Morvil
1:00PM CrossFit Group Cla...
3 + 107
3+30 burps &776m w/Meg
3
Meg
Gemelli
1:00PM CrossFit Group Cla...
3 + 107
3+30burp+776m, w/ April, @53
4
Eryn
Davis
5:00PM CrossFit Group Cla...
3 + 39
With Kim😊
4
Kimberly
Grenier
5:00PM CrossFit Group Cla...
3 + 39
With Eryn
5
Courtney
Steele
6:00PM CrossFit Group Cla...
3 + 19
With Shelby 53# kb
5
Shelby
Morge
6:00PM CrossFit Group Cla...
3 + 19
with Courtney
6
Private
6:00 CrossFit Group Clase...
3 + 5
6
Fraleane
Holt
6:00 CrossFit Group Clase...
3 + 5
With Cindy
7
Christine
Cadwallader
8:45 CrossFit Group Class...
3 + 750
35# kb With Jess
7
Jessica
Wold
8:45 CrossFit Group Class...
3 + 750
53lb Russian swings w/ Christine
8
Katie
Strickland
6:00 CrossFit Group Clase...
3 + 623
9
Debbie
Bolz
8:45 CrossFit Group Class...
3 + 560
35# american
10
Amanda
Wickman
6:00PM CrossFit Group Cla...
3 + 130
3 rounds + burpees + row With Christine + Charlie @ 35
11
Christine
Abbata
6:00PM CrossFit Group Cla...
3 + 127
44lb KB; w Charlie & Amanda 30 + 970m
12
Olessia
Roth
5:00PM CrossFit Group Cla...
3 + 38
12
Rachel
Hatfield
5:00PM CrossFit Group Cla...
3 + 38
W/Alicia; split evenly; 26# KBS
13
Katie
Ragan
5:00PM CrossFit Group Cla...
3 + 23
L3, With Paul
14
Brooke
Scacheri
8:45 CrossFit Group Class...
3 + 10
26#
14
Monica
Jacobs
8:45 CrossFit Group Class...
3 + 10
15
Blair
Williams
6:00 CrossFit Group Clase...
2 + 1146
KB sumo squat (back hurting)
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