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Components
Metcon
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
Fan of the Plan - CrossFit Carolina Beach
Class
(All)
Saturday's 10:00am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (2/7)
Workout
Fan of the Plan
– Metcon: Today the goal is to come up with a plan that allows you and your partner to work evenly for the entire 20 minutes of total work there is in this workout. KBS/Curtis P should be very light today. If there is any question, go lighter than you think. Score = total reps.
Warm-up
A:
AMRAP 7 of:
10 Wallballs
10 Russian KB Swings
10 Front Rack Lunges (5 each)
*20s Pigeon Pose on each side after each round (on a box or the floor)
then
Warm-up Curtis P’s
Then,
Spend the next 7 Minutes setting up, finishing warming up, and getting ready to start the Metcon
B: Metcon (Time)
5 Rounds with a partner:
60s of Max Rep Wallballs (20, 14)
60s of Max Rep KBS (53, 35)
60s of Max Reps Curtis P’s (95, 65)
60s of Max Calories Rower or Bike or Ski Erg
60s of Rest
L3: (75, 55)
L2: (14, 10) (35, 25) (65, 45)
L1: (10, 8) (35, 25 Rus. Swing) (55, 35)
Extra Credit
C: Metcon (No Measure)
*Make up an "extra credit" session you missed from this week
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 29, 2018
Male Clients
1
Paul
Ragan
Saturday's 10:00am
20:00
395 reps w/ Katie 53# KBS 85# CPs
2
Christian
Bolz
Saturday's 10:00am
25:00
Jeff-OSU. 75#/53#/ab-112
Female Clients
1
Christine
Abbata
Saturday's 10:00am
20:00
386. w/Stacy
1
Kimberly
Grenier
Saturday's 10:00am
20:00
399 reps
1
Shelby
Morge
Saturday's 10:00am
20:00
361 reps
1
Stacy
Kapello-Fox
Saturday's 10:00am
20:00
386 w/ Christine
2
Private
Saturday's 10:00am
20:00
2
Fraleane
Holt
Saturday's 10:00am
20:00
438 reps, 14#, 35#, 55#- with Cindy - 174 WB, 150 KBS, 31 Curtis,...
2
Katie
Ragan
Saturday's 10:00am
20:00
395 Reps w/Paul L3
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