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Components
Metcon
Snatch
Settings
Location
(All)
CrossFit Bel Air
Program
Barbell Club
Endurance
Open Gym
WOD
Date
Workout
Fri 10/2/2015 - CrossFit Bel Air
Class
(All)
5:30 AM WOD
6:30 AM WOD
9:00 AM WOD
10:00 AM WOD
11:00 AM WOD
3:00 PM WOD
4:00 PM WOD
5:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (26/18)
Workout
Fri 10/2/2015
CFBA 3
400m run (cold weather go out the "OUT" door and in the "Enter" door
use front door if garage is closed
High knees
Butt kick
Karaoke
Side shuffle
2 Air squat into broad jump x10 jumps
then
10-baby elephant
10-forearm to instep
10- GHD sit up and back ext
Warm up should be done quickly
EMOM will start no later then the 20 min of class
Metcon (AMRAP - Rounds)
EMOM12
Rx:
Min1- 15/12 Cal Row
Min2- 12 Burpee
Min3- 10 wall balls 20/14
Plus:
Min1- 20/16 Cal Row
Min2- 15 Burpees
Min3- 15 wall balls
Plus must complete all rounds as prescribed or it is Rx.
Rest 5 mins after EMOM.
Then 12 mins to est max snatch.
Or
Athletes may work on some core work.
Snatch (Est 1 rep.)
Snatch
Only 12 mins to build from empty bar to heavy single.
Novice athletes will just work on technique.
NO ATHLETE STARTS BEFORE THE REST PERIOD IS OVER
Metcon (No Measure)
Core Work:
L Sit
Hollow Body Hold or Rocks
GHD Back Extensions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 02, 2015
Male Clients
1
Brad
DeLauder
5:30 PM WOD
12 Rounds
My lack of reading directions (only 12 rounds) overcame my anxiet...
1
Christopher
Evering
11:00 AM WOD
12 Rounds
Wall Ball 30#
1
Paul
Deck
4:00 PM WOD
12 Rounds
2
Adam
Taylor
5:30 PM WOD
12 Rounds
2
Alex
Posko
11:00 AM WOD
12 Rounds
2
Ben
Verner
9:00 AM WOD
12 Rounds
2
Charley
Stoessel
10:00 AM WOD
12 Rounds
2
Chris
Edwards
9:00 AM WOD
12 Rounds
2
Eric
Wentworth
9:00 AM WOD
12 Rounds
2
Guy
Danna
5:30 AM WOD
12 Rounds
2
Jeremy
O'Hearn
6:30 PM WOD
12 Rounds
2
Joseph
Freeman
4:00 PM WOD
12 Rounds
15 cal row 12 burpee 10 wall balls (20) Never took more than 30 s...
2
Keith
Jackson
9:00 AM WOD
12 Rounds
2
Larry
Gruzs
11:00 AM WOD
12 Rounds
.5 pod thrusters
2
Mike
Jeddry
3:00 PM WOD
12 Rounds
2
Peter
Ferraro
6:30 PM WOD
12 Rounds
2
Rico
Lorenzo
9:00 AM WOD
12 Rounds
2
Rob
McGrain
5:30 AM WOD
12 Rounds
2
Russ
Sliger
9:00 AM WOD
12 Rounds
2
Trevor
Watson
11:00 AM WOD
12 Rounds
3
Todd
Yori
6:30 PM WOD
4 Rounds
12 CalRow 6 Burpee 8 Wallball 12
4
brian
mcaveney
11:00 AM WOD
12 Rounds
10 ghd for wb; RX row/burp
4
Hot
Chocolate
10:00 AM WOD
12 Rounds
15 singles and practiced double unders. 15 WB squats and 12 cal r...
4
Joseph
DeVito
10:00 AM WOD
12 Rounds
4
Private
10:00 AM WOD
12 Rounds
5
Brennon
Davis
11:00 AM WOD
4 Rounds
Female Clients
1
Allyson
Hobe
9:00 AM WOD
12 Rounds
1
Amy
Barlow
5:30 PM WOD
12 Rounds
1
Jenna
Tull
4:00 PM WOD
12 Rounds
1
Julie
Irvine
5:30 PM WOD
12 Rounds
1
stephanie
vanslyke
5:30 AM WOD
12 Rounds
Then ab work
2
Erika
Taylor
6:30 PM WOD
0 Rounds
3
Alex
Jeddry
5:30 AM WOD
12 Rounds
12# wb
3
Barbie
Zupko
9:00 AM WOD
12 Rounds
3
Carrie
Rohlfing
4:00 PM WOD
12 Rounds
20 ABmat 15 Air Sqts 10 Leg raises (alternate- work hip flexor)
3
Christina
Burley
5:30 PM WOD
12 Rounds
10# ball
3
danielle
railer
5:30 AM WOD
12 Rounds
ALL RX except 8-10 burpees
3
Felicia
Hopkins
11:00 AM WOD
12 Rounds
3
Jenna
Silcox
4:00 PM WOD
12 Rounds
10 row 9-10 burpees 10# wb
3
Karen
Stoecker
6:30 AM WOD
12 Rounds
12 lb WB
3
kim
cogswell
3:00 PM WOD
12 Rounds
3
KRISTIE
JOHN
9:00 AM WOD
12 Rounds
8lb ball
3
Nicole
Santos
6:30 PM WOD
12 Rounds
rower was broken couldn't figure cals rowed as hard as i could fo...
4
Lindsay-Ann
Opitz
11:00 AM WOD
9 Rounds
10' wb @ 15#, 12 cal. Burpees are what I missed x3
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