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Components
Box Squats
Touch 'n Go Deadlift
Sandstorm Task Domain
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
Aug 30 - 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):
36 (16/20)
Workout
Aug 30
Warm-up
A: Metcon (No Measure)
5 Minutes of Dynamic Warm-up then with a barbell and a band:
3 Rounds of:
5 RDLs
5 Front Squats
10 X-Band Walks Left + Right
5 Glute Bridges (1 count a top)
Strength/Skill
B: Box Squats (6 x 2 @70%, every 60s.)
Squat to a Box
– These are LOW Box Squats.
– 13" Box
– If possible use bands or chains and drop to 60%.
C: Touch 'n Go Deadlift (3 x 3, Rest 60s.)
https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
~ Up to a moderate/heavy weight to prepare for Metcon.
Metcon
D: Sandstorm Task Domain (Time)
5 RFT:
10 Deadlifts (225, 155)
200 Meter Run
10:00 Cap
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Extra Credit
E: Metcon (No Measure)
Accumulate:
100-150 Banded Face pull-aparts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 30, 2018
Male Clients
1
Jason
McLeod
6:00 CrossFit Group Clase...
6 x 2 @ 295 lbs
2
Bradley
Farrell
6:00PM CrossFit Group Cla...
6 x 2 @ 225 lbs
2
Brett
Keeler
7:00 CrossFit Group Clase...
6 x 2 @ 225 lbs
2
Dan
Glauber
6:00 CrossFit Group Clase...
6 x 2 @ 225 lbs
2
Daniel
Scullion
6:00 CrossFit Group Clase...
6 x 2 @ 225 lbs
2
Greg
Barber
6:00 CrossFit Group Clase...
6 x 2 @ 225 lbs
2
Stephen
Dees
1:00PM CrossFit Group Cla...
6 x 2 @ 225 lbs
3
Kevin
English
5:00PM CrossFit Group Cla...
6 x 2 @ 205 lbs
4
Nathan
Graff
6:00 CrossFit Group Clase...
6 x 2 @ 200 lbs
5
Dominic
Talanca
6:00PM CrossFit Group Cla...
6 x 2 @ 195 lbs
5
Kevin
Boyette
6:00PM CrossFit Group Cla...
6 x 2 @ 195 lbs
6
Alan
Brook
8:45 CrossFit Group Clase...
6 x 2 @ 185 lbs
6
Clark
Wilson
5:00PM CrossFit Group Cla...
6 x 2 @ 185 lbs
6
Phillip
Jacobs
5:00PM CrossFit Group Cla...
6 x 2 @ 185 lbs
regular back squat
7
Paul
Ragan
5:00PM CrossFit Group Cla...
6 x 2 @ 175 lbs
8
Scott
Stalls
8:45 CrossFit Group Clase...
6 x 2 @ 165 lbs
Female Clients
1
Andrea
Wilson
5:00PM CrossFit Group Cla...
6 x 2 @ 175 lbs
Not box squats! Too many at 5pm. Could have done more
1
Kimberly
Grenier
8:45 CrossFit Group Clase...
6 x 2 @ 175 lbs
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
6 x 2 @ 150 lbs
3
Selena
Boyette
6:00 CrossFit Group Clase...
6 x 2 @ 145 lbs
4
Courtney
Steele
5:00PM CrossFit Group Cla...
6 x 2 @ 140 lbs
80% back squat
5
Heather
Metzler
8:45 CrossFit Group Clase...
6 x 2 @ 135 lbs
Go up
5
Stephanie
Sumner
6:00 CrossFit Group Clase...
6 x 2 @ 135 lbs
@60%
6
Cherie
Borders
6:00 CrossFit Group Clase...
6 x 2 @ 125 lbs
6
Christine
Cadwallader
8:45 CrossFit Group Clase...
6 x 2 @ 125 lbs
6
Private
7:00 CrossFit Group Clase...
6 x 2 @ 125 lbs
6
Shelby
Morge
8:45 CrossFit Group Clase...
6 x 2 @ 125 lbs
10 lb plate
7
Amanda
Wickman
6:00PM CrossFit Group Cla...
6 x 2 @ 115 lbs
75%
7
Debbie
Bolz
6:00 CrossFit Group Clase...
6 x 2 @ 115 lbs
8
Anna
Zarn
7:00 CrossFit Group Clase...
6 x 2 @ 95 lbs
9
Brooke
Scacheri
8:45 CrossFit Group Clase...
6 x 2 @ 85 lbs
9
Karla
Fierimonte
7:00 CrossFit Group Clase...
6 x 2 @ 85 lbs
9
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
6 x 2 @ 85 lbs
9
Monica
Jacobs
8:45 CrossFit Group Clase...
6 x 2 @ 85 lbs
10
Jennifer
Sullivan
6:00 CrossFit Group Clase...
6 x 2 @ 65 lbs
11
Rachel
Rakes
8:45 CrossFit Group Clase...
6 x 2 @ 0 lbs
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