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Components
Metcon
Settings
Location
(All)
CrossFit Bel Air
Program
Barbell Club
Endurance
Open Gym
WOD
Date
Workout
Sat 27th - CrossFit Bel Air
Class
(All)
8:30 AM WOD
9:30 AM WOD
10:30 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (14/11)
Workout
Sat 27th
Bike/row warmup
- 20 Calorie bike ride or 500m row
then 3 rounds of-
- 10 air squats
- 10 push ups
- 10 russian kb swings
------------------------
then
10 fore arm to instep
10 baby elephants
arm circles- 10 small/meddium/ big each direction
leg swings front back side to side- 10 each leg
Metcon (Time)
For time
400 m run
21 deadlift 225/155
21 Burpee over bar
21 Wall Ball 20/14
400 m run
15 of same
400 m run
9 of same
400 m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 28, 2015
Male Clients
1
Russ
Sliger
9:30 AM WOD
17:09
2
Tony
Fares
8:30 AM WOD
18:42
3
Eric
Wentworth
9:30 AM WOD
19:00
4
Joseph
Freeman
8:30 AM WOD
22:37
400m run 21 deadlift (225) 21 burpee over the bar 21 wall balls (...
5
Brian
Zeller
9:30 AM WOD
22:47
6
Adam
Lattanzi
9:30 AM WOD
31:05
terrible cardio!!!!
7
Aaron
Thompson
8:30 AM WOD
17:30
21/15/9 400 m run 155 dead lifts burpees over bar wall balls
8
Dave
DeGroot
8:30 AM WOD
18:20
9
john
ruckman
10:30 AM WOD
20:55
finished first suck factor 12+
10
tim
dubay
9:30 AM WOD
21:00
11
Jonathan
Dubay
10:30 AM WOD
22:30
120 deadlift, 12lb wall ball
12
Vaughn
Gittin Jr
10:30 AM WOD
23:00
185#
13
Charley
Stoessel
9:30 AM WOD
23:15
20 cal x 4 bike / Rx all else
14
Joshua
Brautigan
8:30 AM WOD
24:30
125DL 14lb wall ball
Female Clients
1
Kelly
Machala
9:30 AM WOD
16:38
2
Gwen
Weimer
8:30 AM WOD
16:48
3
Katie
King
10:30 AM WOD
20:17
4
Abby
Gittin
10:30 AM WOD
20:34
5
danielle
railer
8:30 AM WOD
24:20
oh what a struggle
6
Karen
Kowalewski
8:30 AM WOD
17:57
7
Amy
Barlow
9:30 AM WOD
18:21
135# DL
8
Amy
Trauth-Nare
9:30 AM WOD
18:35
9
Pam
Moore
8:30 AM WOD
20:21
10
Jaclyn
Scott
9:30 AM WOD
24:00
#115 deadlift
11
Sarah
Psaros
9:30 AM WOD
30:56
85 dead lifts 8lb wall balls
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