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Components
2018
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
Divide and Conquer - 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):
21 (10/11)
Workout
Divide and Conquer
************* ~ New Years Eve - 8:45 and 1:00pm only. ~ New Years Day - The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove! ~ January 2nd - Back to normal schedule. ************* – Metcon: Come up with the best strategy to hit a max load in 8 minutes as well as a good strategy to split the AMRAP work. Your scaling choice should allow for sets of 10 on thrusters and sets of 5 on pull-ups. How you divide rowing will be the difference maker.
Warm-up
A:
Partner up and perform 200m Row each.
Then grab a barbell and each athlete complete:
8 Thrusters
8 Pull-ups
8 S20H
*Add weight
6 Thrusters
6 Pull-ups
6 S20H
*Add weight
4 Thrusters
4 Pull-ups
4 S20H
*Put bar in rack
Metcon Prep
B: Metcon (No Measure)
Warm-up Thrusters from the rack building to roughly 50% performing sets of 1.
*Between sets make sure pull-up are warm and scaling is ready to go.
Metcon
C: 2018 (AMRAP - Rounds and Reps)
With a running clock:
0:00-8:00
Max Thruster from a Rack.
*Total load from both athletes
10:00-35:00 AMRAP of:
Row 2018 Meters
100 Thrusters (95, 65)
100 Pull-ups
Rx+:(115, 75) (C2B Pull-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Pull-ups)
L1: (55, 35) (Ring Rows)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 31, 2018
Male Clients
1
Clark
Wilson
6:00 CrossFit Group Clase...
1 + 530
With Foxy 205 for the single thruster
1
Ryan
Fox
1:00PM CrossFit Group Cla...
1 + 530
With Clark
2
Dan
Glauber
1:00PM CrossFit Group Cla...
1 + 435
185 Thruster
3
Jason
McLeod
1:00PM CrossFit Group Cla...
0 + 170
245#max; 100 thruster/70PU wBrett
4
Jeff
Groves
8:45 CrossFit Group Class...
1 + 50
165 lbs thruster
4
Scott
Stalls
8:45 CrossFit Group Class...
1 + 50
75lbs
5
Kevin
English
8:45 CrossFit Group Class...
1 + 16
L3 w Phillip Max thruster 1 x 150
5
Phillip
Jacobs
8:45 CrossFit Group Class...
1 + 16
L3 with Kevin 145# on thruster
6
Brian
Rogers
8:45 CrossFit Group Class...
1 + 0
thrusters @ 75 50 pull ups
6
Paul
Ragan
8:45 CrossFit Group Class...
1 + 0
w/ Katie
Female Clients
1
Meg
Gemelli
8:45 CrossFit Group Class...
1 + 33
250 max total w/ Stacy 💪🏻🙌🏻 mine @130
1
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 + 33
Stacy 120 Meg 130
2
Shelby
Morge
1:00PM CrossFit Group Cla...
0 + 295
215 total thruster max (shelby 125, Jessica 90) 110 cal airdyne, ...
3
Alisa
Groves
8:45 CrossFit Group Class...
1 + 490
75 1rep, 45lb met
4
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 + 0
95lb 1rm thruster. Light weights WOD
4
Katie
Ragan
8:45 CrossFit Group Class...
1 + 0
L2 w/Paul
4
Monica
Jacobs
8:45 CrossFit Group Class...
1 + 0
85# thruster! 45#, banded PU
5
Jessica
Weinkle
1:00PM CrossFit Group Cla...
0 + 185
55lb thruster
6
Christine
Abbata
1:00PM CrossFit Group Cla...
0 + 162
65lbs;100 thrusters/62 PUs. w/Jamie. Max thruster 105lbs
6
Jamie
Troche
1:00PM CrossFit Group Cla...
0 + 162
110 max thruster, 65# thrusters (100), 62 P/U (black band) w/Chri...
7
Amanda
Michael
1:00PM CrossFit Group Cla...
0 + 160
100# max thruster, two attempts at 105 without full extension, #6...
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