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Components
Bear Complex
500m Row
Calorie Bike 5 Minutes
Banded Pull-Through
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
LABOR DAY - 8:45AM & 1PM ONLY! - 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):
25 (12/13)
Workout
LABOR DAY - 8:45AM & 1PM ONLY!
Warm-up
A:
Rotate 1 min on rower and 1 min on bike for 3 rounds.
Then foam roll glutes, quads and hamstrings.
Then bear complex intro and barbell cycling.
B: Bear Complex (Find a 1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bear Complex
7 Rounds of that.
Yes, 7 rounds.
Hands on bar the whole time. No resting bar on the ground.
C: 500m Row (Time)
Max Effort 500m Row
500m Row
D: Calorie Bike 5 Minutes (Calories)
Extra Credit
E: Banded Pull-Through (5 Minutes Max Reps)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
Metcon Prep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 02, 2019
Male Clients
1
Joel
Hartzler
8:45 CrossFit Group Class...
1 x 7 @ 185 lbs
2
Ryan
Fox
1:00PM CrossFit Group Cla...
1 x 7 @ 155 lbs
3
Stephen
Dees
1:00PM CrossFit Group Cla...
1 x 7 @ 145 lbs
4
Kevin
English
8:45 CrossFit Group Class...
1 x 7 @ 115 lbs
Could have done 135
4
Ron
Kruger
8:45 CrossFit Group Class...
1 x 7 @ 115 lbs
4
Scott
Stalls
8:45 CrossFit Group Class...
1 x 7 @ 115 lbs
4
Tevis
Blom
8:45 CrossFit Group Class...
1 x 7 @ 115 lbs
5
Scott
Hampton
8:45 CrossFit Group Class...
1 x 7 @ 100 lbs
6
Daniel
McClanahan
8:45 CrossFit Group Class...
1 x 7 @ 95 lbs
6
Paul
Ragan
8:45 CrossFit Group Class...
1 x 7 @ 95 lbs
7
Chris
Mays
8:45 CrossFit Group Class...
7 x 7 @ 75 lbs
8
Jason
McLeod
1:00PM CrossFit Group Cla...
1 x 7 @ 0 lbs
Failed 185 twice
Female Clients
1
Ali
Papi
1:00PM CrossFit Group Cla...
1 x 7 @ 115 lbs
1 @ 135 for shits and gigs
2
Kimberly
Grenier
1:00PM CrossFit Group Cla...
1 x 7 @ 105 lbs
Failed on 4 of 115
3
Lauren
Thompson
8:45 CrossFit Group Class...
1 x 7 @ 85 lbs
Go heavier next time!
3
Shelby
Morge
8:45 CrossFit Group Class...
1 x 7 @ 85 lbs
3
Stacy
Kapello-Fox
1:00PM CrossFit Group Cla...
1 x 7 @ 85 lbs
1x95, 1x90, 5x85
4
Christine
Abbata
5:00PM CrossFit Group Cla...
1 x 7 @ 80 lbs
Vertebrae 😫
4
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 7 @ 80 lbs
Heart racing!
5
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 7 @ 75 lbs
6
Anna
Zarn
1:00PM CrossFit Group Cla...
1 x 7 @ 65 lbs
Hardest part dropping it to back rack
6
Katie
Ragan
8:45 CrossFit Group Class...
1 x 7 @ 65 lbs
7
Blair
Williams
6:00 CrossFit Group Clase...
1 x 7 @ 60 lbs
7
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 7 @ 60 lbs
8
Pam
Stalls
8:45 CrossFit Group Class...
1 x 7 @ 55 lbs
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