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Components
Metcon
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
Team Slow & Steady! - 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):
34 (19/15)
Workout
Team Slow & Steady!
– Metcon: Today’s workout is meant to be slower. Focus on your quality of movement for each: rowing, barbell cycling, and double unders. All three of these movements will likely be in the open this year so rather than pushing your pace shoot for quality over quantity today. Effort should be around 70%.
Warm-up
A:
Partner + Grab Barbells
AMRAP 8 of:
Row 100 Meters (each)
7 Hang Power Cleans (each)
21 Double Unders (each)
Then,
Add weight to barbell performing sets of 3 until you reach work weight.
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 26 with a partner:
30 Hang Power Cleans (135, 95)
60 Calorie Row
120 Double Unders
*One person works. Split as desired.
L3: (115, 75)
L2: (95, 65) (Double Under Attempts)
L1: (75, 55) (Single Unders x 2)
*Alternate Options for 60 calorie Row:
400 Meter Run or 45 Calorie Bike or Ski Erg
Extra Credit
C: Metcon (Weight)
Tabata (8 x 20s work/10s rest)
KB March
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 13, 2019
Male Clients
1
Joel
Hartzler
1:00PM CrossFit Group Cla...
4 + 3
With C-Bolz
2
Dan
Glauber
6:00 CrossFit Group Clase...
3 + 190
w/ 💀 ion
2
Daniel
Scullion
6:00 CrossFit Group Clase...
3 + 190
w/ Glauber
3
Kevin
Boyette
6:00PM CrossFit Group Cla...
3 + 25
With Fox
3
Ryan
Fox
6:00PM CrossFit Group Cla...
3 + 25
W/KBoy
4
Clark
Wilson
6:00 CrossFit Group Clase...
3 + 0
With Adam
5
Greg
Barber
6:00 CrossFit Group Clase...
2 + 108
6
Christian
Bolz
1:00PM CrossFit Group Cla...
4 + 3
Joel. 95#. Sled .....
7
Brett
Smith
5:00PM CrossFit Group Cla...
3 + 30
L3 weight and single unders
7
Phillip
Jacobs
5:00PM CrossFit Group Cla...
3 + 30
115#, 240su, work w/Brett
8
Jeff
Groves
8:45 CrossFit Group Class...
3 + 22
9
TJ
Beatty
6:00 CrossFit Group Clase...
3 + 3
L2
10
Adam
Zazzali
6:00 CrossFit Group Clase...
3 + 0
w/Clark-Adam@L2
10
Kevin
English
5:00PM CrossFit Group Cla...
3 + 0
L3 weight and double under practice With Shane, actually 2.9 roun...
10
Shane
Higgins
5:00PM CrossFit Group Cla...
3 + 0
10
Tevis
Blom
6:00PM CrossFit Group Cla...
3 + 0
11
Joel
Brown
5:00PM CrossFit Group Cla...
2 + 90
12
Bernie
Mowbray
6:00 CrossFit Group Clase...
2 + 0
95 lb cleans
13
Joseph
McHenry
5:00PM CrossFit Group Cla...
0 + 0
Ferda
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
3 + 26
w/Steph
1
Stephanie
Sumner
6:00 CrossFit Group Clase...
3 + 26
With Jade
2
Kimberly
Grenier
1:00PM CrossFit Group Cla...
3 + 24
w/ Meg aka “DU 👑”
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
3 + 24
W/ Kimberly 💪🏻💝
3
Blair
Williams
6:00 CrossFit Group Clase...
3 + 275
W/ Cindy 55 HPC Bike 240 Singles (per round)
3
Private
6:00 CrossFit Group Clase...
3 + 275
4
Courtney
Steele
6:00PM CrossFit Group Cla...
3 + 33
65#, DU attempts
5
Jennifer
Sullivan
8:45 CrossFit Group Class...
3 + 25
55 heavy singles Monica
5
Monica
Jacobs
8:45 CrossFit Group Class...
3 + 25
w/ Jen, 55#, 120/160/160 SU
6
Beth
Grace
8:45 CrossFit Group Class...
3 + 0
Barbell at 65pds
6
Cherie
Borders
8:45 CrossFit Group Class...
3 + 0
75# w/Beth
6
Jessica
Weinkle
6:00PM CrossFit Group Cla...
3 + 0
7
Brooke
Scacheri
8:45 CrossFit Group Class...
2 + 60
45#
7
Karla
Fierimonte
8:45 CrossFit Group Class...
2 + 60
45 lbs
8
Christine
Abbata
6:00PM CrossFit Group Cla...
2 + 59
W/ Elizabeth. 85lbs; SUs
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