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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
WOD 14.4 - 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):
36 (13/23)
Workout
WOD 14.4
– Metcon: CF Open WOD 14.4. For those of you that have done this one before, your goal should be to beat your previous score by 5-10 reps. If you have not done this one before, have a strategy to break your T2B is a crucial aspect of this workout. Small sets/small bouts of rest will be in your best interest.
Warm-up
A:
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
then,
5-7 min to go over Clean technique and warm-up to working weight.
Metcon Prep
B: Metcon (No Measure)
3-4 Rounds of:
8 Wallballs
6 Cleans
4 T2B
*For those that plan on making it to the Muscle-ups add 1-2 Ring MU per round of this warm-up. Rest as needed between sets.
Metcon
C: CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
L3: (115, 75)
L2: (Knee Lifts) (14, 10) (95, 65)
L1: (Knee Lifts) (10, 8) (75, 55)
Extra Credit
D: Tricep Rollback Extensions (75-100 total reps. Rest as needed.)
https://www.youtube.com/watch?v=heL5eKVPABM
*Light weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 14, 2018
Male Clients
1
Jordan
Vance
1:00PM CrossFit Group Cla...
190 Reps
1 rep PR. 11:01 for cleans. Had no abs after GHD on Tuesday.
2
Kevin
Randel
1:00PM CrossFit Group Cla...
185 Reps
5 RMUs
3
Clark
Wilson
6:00 CrossFit Group Clase...
180 Reps
Finished cleans @ 13:45
3
Daniel
Scullion
6:00 CrossFit Group Clase...
180 Reps
13:30 finished cleans
4
Rob
Brink
5:00PM CrossFit Group Cla...
174 Reps
5
Ryan
Fox
1:00PM CrossFit Group Cla...
171 Reps
21 cleans
6
Scott
Stalls
8:45 CrossFit Group Class...
170 Reps
7
Albert
Steed
6:00 CrossFit Group Clase...
164 Reps
8
Brian
Rogers
6:00 CrossFit Group Clase...
162 Reps
9
Kevin
English
5:00PM CrossFit Group Cla...
180 Reps
L3 - last clean at the buzzer
10
Jason
McLeod
6:00 CrossFit Group Clase...
171 Reps
135# k2c
11
TJ
Beatty
6:00 CrossFit Group Clase...
153 Reps
135lbs 20lbs Knees to elbows
12
Jon
Higgins
5:00PM CrossFit Group Cla...
1 Reps
105 lb
Female Clients
1
Eileen
Rogers
1:00PM CrossFit Group Cla...
185 Reps
2
Jill
Scullion
6:00 CrossFit Group Clase...
180 Reps
3
Shelby
Morge
1:00PM CrossFit Group Cla...
167 Reps
Might have done 55 t2b...lost track singing to Fergie!
4
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
166 Reps
🤮
5
Rachel
Rakes
8:45 CrossFit Group Class...
165 Reps
15 cleans in
6
Courtney
Steele
5:00PM CrossFit Group Cla...
164 Reps
14 cleans in. On my own.
7
Meg
Gemelli
1:00PM CrossFit Group Cla...
150 Reps
8
Private
6:00 CrossFit Group Clase...
192 Reps
9
Brooke
Scacheri
8:45 CrossFit Group Class...
180 Reps
55# cleans, 10#wb, knee ups
9
Christine
Cadwallader
8:45 CrossFit Group Class...
180 Reps
#75 cleans, #10 WB, ties to chest,
9
Jade
Knutson Day
6:00 CrossFit Group Clase...
180 Reps
Row/GHD/14lb to 9’/95lb power cleans
10
Amanda
Wickman
6:00 CrossFit Group Clase...
173 Reps
L2 //3:34 = 60 cal row//knee kips//14 WB//65 cleans
10
Sarah
White
5:00PM CrossFit Group Cla...
173 Reps
Super scaled 😅 knees to chest, 10#, 75#
11
Jessica
Weinkle
5:00PM CrossFit Group Cla...
170 Reps
65lb
12
Fraleane
Holt
6:00 CrossFit Group Clase...
168 Reps
75#, 14#- T2B attempts
13
Monica
Jacobs
8:45 CrossFit Group Class...
167 Reps
T2B attempts, 14# ball, 60#
13
Stephanie
Sumner
6:00 CrossFit Group Clase...
167 Reps
@95 sub GHD 14 to 10’
14
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
162 Reps
Only 40 knees to bar, 10 lb wall ball, 65 lb cleans
15
Cherie
Borders
6:00 CrossFit Group Clase...
160 Reps
75#
16
Kimberly
Grenier
1:00PM CrossFit Group Cla...
158 Reps
K2E...ish, 95lb PC
17
Anna
Zarn
1:00PM CrossFit Group Cla...
154 Reps
Staggered T2B, 75#
18
Alisa
Groves
8:45 CrossFit Group Class...
152 Reps
19
Karla
Fierimonte
8:45 CrossFit Group Class...
109 Reps
10 lb wb, 45 lb clean
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