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Components
Metcon
Weighted Pull-ups
Settings
Location
(All)
CrossFit Bel Air
Program
Barbell Club
Endurance
Open Gym
WOD
Date
Workout
Wednesday 11/2/16 - 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
5:00 PM WOD
6:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
50 (25/25)
Workout
Wednesday 11/2/16
Squat Warm Up
If you are early spending a couple mins mobilizing hips
3 min bike/row/run
Then come together as a class to warm up for squats.
2-3 rounds
10 Jump Squats
10 Single Leg Dead lifts
10 Hip Bridges
Back squats should be started at the 15 min mark of class.
Metcon (Time)
4 rounds
Rx:
400m Run
15 Front Squats 95/65
15 Ring Push Ups
Weighted Pull-ups (Optional 5x3 (at the same weight))
The Strict Pull-up
Optional after the Metcon
2 warm up sets then 5 sets of 3 reps at the same weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 02, 2016
Male Clients
1
Ben
Lisowski
5:00 PM WOD
10:55
2
The
Chad
4:00 PM WOD
11:20
3
Mike
Frost
4:00 PM WOD
11:22
4
Richard
Stasio
5:30 AM WOD
11:25
5
Keith
Jackson
10:00 AM WOD
12:08
6
Trevor
Jenkins
11:00 AM WOD
12:16
7
Ivan
Montanez Jr.
6:00 PM WOD
12:26
8
George
Tsakiris
11:00 AM WOD
13:10
9
Rico
Lorenzo
6:30 AM WOD
13:16
10
Aaron
Thompson
5:30 AM WOD
13:32
11
Russ
Sliger
9:00 AM WOD
13:37
12
Angelo
Romano
6:00 PM WOD
14:23
13
Guy
Danna
5:30 AM WOD
14:45
14
Jason
Stackhouse
5:00 PM WOD
14:48
15
Steve
Smith
5:30 AM WOD
14:56
16
Private
5:30 AM WOD
15:01
17
Alex
Posko
4:00 PM WOD
15:28
18
Corbett
Wantz
6:00 PM WOD
15:31
19
Michael
Brunicke
4:00 PM WOD
17:40
20
Hot
Chocolate
10:00 AM WOD
21:20
I'm not a fan of front squats
21
Private
9:00 AM WOD
21:42
22
Charley
Stoessel
10:00 AM WOD
17:23
22 cal bike x 4 / Rx rest
23
Chris
Smith
5:00 PM WOD
18:21
24
Brad
Grovich
10:00 AM WOD
19:04
25
Larry
Gruzs
10:00 AM WOD
19:20
Female Clients
1
Sarah
Baker
6:00 PM WOD
12:38
2
Shanna
Warner
4:00 PM WOD
12:52
3
Gwen
Weimer
5:30 AM WOD
12:59
4
Alex
Jeddry
7:00 PM WOD
14:12
5
Gina
Smith
5:30 AM WOD
15:05
6
Phyllis
Jeddry
5:30 AM WOD
15:17
7
gina
espenschied
5:30 AM WOD
16:02
8
Christina
Burley
9:00 AM WOD
17:58
9
Meg
Smith
10:00 AM WOD
18:14
10
Anna
Hagan
5:00 PM WOD
21:47
Woo!!!
11
Theresa
Stossier
9:00 AM WOD
12:11
Back Squats
12
Jaclyn
Scott
4:00 PM WOD
14:00
13
Carrie
Rohlfing
5:00 PM WOD
14:30
@55#/@10 Reps
14
Amy
Deck
5:00 PM WOD
15:05
sub row instead of run
14
Danielle
O'Laughlin
6:30 AM WOD
15:05
55#
15
Pam
Moore
10:00 AM WOD
15:50
16
Kara
Rowley
5:30 AM WOD
15:52
17
Dietra
Lockridge
9:00 AM WOD
17:02
on the bike instead of running
18
Brittany
Finn
3:00 PM WOD
17:46
felt slow and achy. push up bar. kb squats boo!
19
Heather
Dougherty
11:00 AM WOD
17:59
55#, 12 visible holes bar pushups
20
Ashley
Guerrero
7:00 PM WOD
18:20
21
Kirsten
Bogen
7:00 PM WOD
18:47
22
Renee
Badger
3:00 PM WOD
18:51
65# overestimated my abilities. Very broken sets
23
Alexandria
Adams
7:00 PM WOD
19:01
55lb, bar pu
24
Karen
Stoecker
5:30 AM WOD
20:01
row, reg pushups 55 lbs
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