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Components
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
Partner Eva - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
Partner Eva
Class hours today: 8:45am and 1:00pm. Let's have fun! – Metcon: Today’s work is done with a partner/one person working at a time. You can split work however you choose.
Warm-up
A: Metcon (No Measure)
Grab KBs, Bands for Pull-ups if needed
Run 200m then,
2 Rounds of:
8 KBS
8 Pull-ups
8 Squat Thrusts
Metcon
B: Metcon (Time)
In teams of 2 for time:
"Eva w. a partner"
6 Rounds of:
800m Run
30 KBS (70, 53)
30 Pull-ups
L3: (53, 35)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (35, 25 Russian Swings) (Ring Rows)
*Alternate Scaling for Running
– Bike or Ski Erg Intervals of: 3 Minutes per 800m
Extra Credit
C: Metcon (No Measure)
5 minutes breath work
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 23, 2018
Male Clients
1
Daniel
Scullion
1:00PM CrossFit Group Cla...
29:07
w/ KR
1
Kevin
Randel
1:00PM CrossFit Group Cla...
29:07
w/Daniel
2
Scott
Stalls
8:45 CrossFit Group Class...
29:34
Allen partner
3
Brett
Smith
1:00PM CrossFit Group Cla...
35:45
Partnered with Fox
3
Ryan
Fox
1:00PM CrossFit Group Cla...
35:45
W/Brett Smith
4
Scott
Shapiro
8:45 CrossFit Group Class...
36:23
Partner Jeff
5
Alan
Brook
8:45 CrossFit Group Class...
29:34
62# w/Scott S
6
Dominic
Talanca
1:00PM CrossFit Group Cla...
31:27
L3: 53 lb; with Kevin English
6
Kevin
English
1:00PM CrossFit Group Cla...
31:27
L3 - with Super Dom!
7
Greg
Barber
8:45 CrossFit Group Class...
35:32
With wifey L3
8
Paul
Ragan
1:00PM CrossFit Group Cla...
36:25
53# w/ Katie
Female Clients
1
Alisa
Groves
8:45 CrossFit Group Class...
34:56
cindy and i didnt cheat!
1
Private
8:45 CrossFit Group Class...
34:56
2
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
35:07
35/44 kb w Melanie
3
Amber
Barber
8:45 CrossFit Group Class...
35:32
@35 Greg & Dax
4
Anna
Zarn
8:45 CrossFit Group Class...
36:00
Only 5 rounds, with Adam and Alyssa, 35 kb, orange band
5
Fraleane
Holt
6:00 CrossFit Group Clase...
36:13
35#, banded PU- with Cindy on Sunday
6
Katie
Ragan
1:00PM CrossFit Group Cla...
36:25
35lb KBS Banded PU w/Paul
7
Jade
Knutson Day
6:00 CrossFit Group Clase...
39:44
w/Stephen at a globo gym- on a treadmill, 50lb KB and 90lb lat pu...
8
Kimberly
Grenier
1:00PM CrossFit Group Cla...
41:54
25lb KB, banded pull ups (ring rows last 2 rounds)
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