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Components
Metcon
1-Arm KB Row w. rotation:
Tricep Rollback Exten ...
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
It'll be fun - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
8:45 CrossFit Group Clases
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):
30 (15/15)
Workout
It'll be fun
Warm-up
A: Metcon (No Measure)
Dynamic flow and 5 minutes T2B review
B: Metcon (No Measure)
2 Rounds of:
200m Row or Run
6 T2B
6 Burpees
Rest 60s.
Metcon
C: Metcon (Time)
5 Rounds of:
15 T2B
12 Burpees
400 Meter Row
Rest 60s.
RX+=15T2B, 15 burps, and 500m row.
L2: (Knee Lifts)
L1: (Sit-ups) (8 Burpees per round)
22:00 Cap
Score = total time.
*Alternate Scaling: 400m row = 400m Run
Extra Credit
D1: 1-Arm KB Row w. rotation: (3 x 10-12 ea. Rest 30s.)
https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s
D2: Tricep Rollback Extensions (3 x 12-15. Rest 30s.)
https://www.youtube.com/watch?v=heL5eKVPABM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 21, 2018
Male Clients
1
Jordan
Vance
1:00PM CrossFit Group Cla...
21:05
(3:33)(3:36)(3:25)(3:17)(3:14)
2
Daniel
Scullion
8:45 CrossFit Group Clase...
22:40
3
Scott
Stalls
8:45 CrossFit Group Clase...
27:00
4
Greg
Barber
6:00 CrossFit Group Clase...
20:46
Ran
5
Stephen
Dees
1:00PM CrossFit Group Cla...
21:14
Rx+ one round
6
Joel
Brown
6:00 CrossFit Group Clase...
21:48
7
Paul
Ragan
6:00PM CrossFit Group Cla...
22:07
4 rds of ttb 3:50/5:22/5:00 /4:55
8
Dan
Glauber
8:45 CrossFit Group Clase...
26:00
9
Jason
McLeod
6:00 CrossFit Group Clase...
22:00
4 rounds w/ various t2b combinations.
10
Bradley
Farrell
6:00PM CrossFit Group Cla...
22:48
Mix of L3/L2 - T2B/Knee Lifts - 3:08, 3:50, 4, 4:01, 3:49
11
Dominic
Talanca
6:00PM CrossFit Group Cla...
22:53
3:51/3:38/3:48/3:52/3:28
12
Brian
Rogers
6:00 CrossFit Group Clase...
23:48
k2e
13
Christian
Bolz
8:45 CrossFit Group Clase...
25:07
3 rds. TTB then that thing on ground.
14
Kevin
English
1:00PM CrossFit Group Cla...
30:19
RX for 3 rounds - then hands ripped on T2B so finished w hanging ...
15
Mike
Hendy
8:45 CrossFit Group Clase...
31:21
Female Clients
1
Eileen
Rogers
1:00PM CrossFit Group Cla...
22:02
2
Jill
Scullion
6:00 CrossFit Group Clase...
26:02
3
Amber
Barber
6:00 CrossFit Group Clase...
20:26
400 Run
4
Christina
Dees
7:00 CrossFit Group Clase...
21:40
Round 1 @Rx+
5
Shelby
Morge
6:00PM CrossFit Group Cla...
22:00
DNF Ripped on 5th set of T2B 4:13, 4:30, 4:31, 4:50
6
Cherie
Borders
6:00 CrossFit Group Clase...
23:38
400run
7
Meg
Gemelli
1:00PM CrossFit Group Cla...
24:47
A mess. Forgot to rest x2. Added minutes to back end. Rx = 15 T2B...
8
Gretchen
Steed
1:00PM CrossFit Group Cla...
26:32
9
Private
1:00PM CrossFit Group Cla...
18:00
10
Mary
Kay McLeod
6:00PM CrossFit Group Cla...
20:42
4:54 with knee raises, then sit-ups for the rest, 4:16, 4:26, 4:0...
11
Stephanie
Sumner
6:00 CrossFit Group Clase...
21:43
sub t2b b/c shoulder :(
12
Monica
Jacobs
7:00 CrossFit Group Clase...
22:14
knee raises
13
Katie
Ragan
5:00PM CrossFit Group Cla...
22:47
Knees
14
Fraleane
Holt
6:00 CrossFit Group Clase...
24:15
Toes to bar on ground
15
Emma
English
8:45 CrossFit Group Clase...
30:10
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