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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Bel Air
Program
Barbell Club
Endurance
Open Gym
WOD
Date
Workout
Monday May 9th - 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):
83 (39/44)
Workout
Monday May 9th
Warm-up
Clean Warm up
3 min bike or row(try to break a lil sweat)
Class Warm Up Together...
-forearm to instep
-baby elephant
-lateral lunges
-air squats
-knee hugs
-close the gate
-high knees
-butt kicks
Class Clean warm up w/ EMPTY BAR
5 reps of each 2-3 times
-clean grip deadlift
-above the knee hang pulls
-hang power clean
-front squats
We will spend extra time with empty bar warm up.
Weightlifting
Clean and Jerk
Clean and Jerk
If technique and experience allows you- build to a heavy 1 rep
Metcon
Metcon (AMRAP - Rounds and Reps)
Amrap8
RX
10 SDHP 1.5/1
15 Ab mats
Plus
10 SDHP 95/65
10 GHDSU
Plus uses barbell- must maintain neutral spine, no ugly crashing to the ground 12" in front of your body. If mobility is an issue stay with KBs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 09, 2016
Male Clients
1
Christopher
Evering
3:00 PM WOD
1 x 1 @ 295 lbs
Did my sets on the min 185,195,205,215,225,235,245,255,265,275,28...
2
Eric
Wilfong
3:00 PM WOD
1 x 1 @ 275 lbs
Squat cleaned 305
2
Tony
Fares
4:00 PM WOD
1 x 1 @ 275 lbs
went for 305 like an idiot
3
Jeff
Fenlon
6:00 PM WOD
1 x 1 @ 245 lbs
3
Keith
Jackson
5:00 PM WOD
1 x 1 @ 245 lbs
4
Steven
Strawbridge
5:00 PM WOD
1 x 1 @ 240 lbs
5
Ben
Verner
10:00 AM WOD
1 x 1 @ 235 lbs
5
Jonathan
Batchleor
9:00 AM WOD
1 x 1 @ 235 lbs
5
Russ
Sliger
11:00 AM WOD
1 x 1 @ 235 lbs
Spikt Jerk PR
6
George
Tsakiris
5:30 AM WOD
1 x 1 @ 225 lbs
6
Keith
Akers
6:00 PM WOD
1 x 1 @ 225 lbs
7
Rico
Lorenzo
6:30 AM WOD
1 x 1 @ 215 lbs
8
The
Chad
5:00 PM WOD
1 x 1 @ 205 lbs
9
Tony
DeAngelis
6:00 PM WOD
1 x 1 @ 195 lbs
10
brian
mcaveney
11:00 AM WOD
1 x 1 @ 185 lbs
10
Scott
Wilkinson Jr
6:00 PM WOD
1 x 1 @ 185 lbs
worked on form, felt good
10
Private
4:00 PM WOD
1 x 1 @ 185 lbs
11
Charley
Stoessel
3:00 PM WOD
2 x 1 @ 180 lbs
technique for 145#
12
Angelo
Romano
6:00 PM WOD
1 x 1 @ 175 lbs
Split, building
13
Matthew
Tanner
5:00 PM WOD
2 x 1 @ 165 lbs
13
Aaron
Thompson
5:30 AM WOD
1 x 1 @ 165 lbs
13
Chris
Smith
5:00 PM WOD
1 x 1 @ 165 lbs
13
Dan
Sturm
9:00 AM WOD
1 x 1 @ 165 lbs
13
OL
KEVRO
9:00 AM WOD
1 x 1 @ 165 lbs
13
Robert
Hare
7:00 PM WOD
1 x 1 @ 165 lbs
14
Peter
Ferraro
7:00 PM WOD
1 x 1 @ 160 lbs
14
Peter
Hegeman
3:00 PM WOD
1 x 1 @ 160 lbs
15
Richard
Trujillo
9:00 AM WOD
1 x 5 @ 155 lbs
15
Brendan
Ryan
4:00 PM WOD
1 x 1 @ 155 lbs
Shakey ankle by the end. Space out lifts/ pace better
15
Josh
Frick
5:30 AM WOD
1 x 1 @ 155 lbs
16
Erik
Cussins
7:00 PM WOD
1 x 1 @ 145 lbs
16
Paul
Deck
4:00 PM WOD
1 x 1 @ 145 lbs
17
Steve
Smith
5:30 AM WOD
2 x 2 @ 135 lbs
17
Hot
Chocolate
10:00 AM WOD
1 x 1 @ 135 lbs
GOLD STAR!!!!!!
17
Mike
Jeddry
7:00 PM WOD
1 x 1 @ 135 lbs
17
tim
dubay
5:00 PM WOD
1 x 1 @ 135 lbs
18
Private
9:00 AM WOD
1 x 1 @ 130 lbs
19
Michael
Brunicke
4:00 PM WOD
1 x 1 @ 120 lbs
20
Larry
Luv
9:00 AM WOD
1 x 1 @ 105 lbs
Female Clients
1
AnnaMarie
Wantz
5:00 PM WOD
1 x 1 @ 195 lbs
squat! :) -- almost had 200# - im comin 4 ya
2
Shanna
Warner
5:00 PM WOD
1 x 1 @ 190 lbs
105/135/155/165/185/190 got under 195, couldn't stand it up :(
3
Sarah
Baker
6:00 PM WOD
1 x 1 @ 175 lbs
Worked on holding jerk...
4
Alicia
Hamilton
7:00 PM WOD
1 x 1 @ 155 lbs
SQUAT CLEAN @ 165#
4
Allyson
Hobe
9:00 AM WOD
1 x 1 @ 155 lbs
cleaned 165 twice. couldnt get it overhead
4
Julie
Irvine
6:00 PM WOD
1 x 1 @ 155 lbs
4
Mary
Angstadt
11:00 AM WOD
1 x 1 @ 155 lbs
165 clean missed jerk
4
Veliza
West
10:00 AM WOD
1 x 1 @ 155 lbs
30lbs PR!!!! Squat clean to jerk
5
Nichole
Blankenship
5:00 PM WOD
1 x 1 @ 140 lbs
6
Alaina
Szocik
3:00 PM WOD
1 x 1 @ 135 lbs
7
Amy
Fares
4:00 PM WOD
1 x 1 @ 130 lbs
7
Anna
Hagan
9:00 AM WOD
1 x 1 @ 130 lbs
Thanks Andy and everyone for the push!
7
Gwen
Weimer
5:30 AM WOD
1 x 1 @ 130 lbs
failed @ 135
7
Janine
Spurrier
11:00 AM WOD
1 x 1 @ 130 lbs
Thanks Danielle & Andy!!
8
Foula
Hapsis
10:00 AM WOD
1 x 1 @ 125 lbs
8
Tiffany
O'Sheal
9:00 AM WOD
1 x 1 @ 125 lbs
failed at 130... need to get back on track with food
9
Alex
Jeddry
7:00 PM WOD
1 x 1 @ 120 lbs
Squat clean PR too (:
9
Chrissy
Davis
6:30 AM WOD
1 x 1 @ 120 lbs
9
Jenna
Tull
6:00 PM WOD
1 x 1 @ 120 lbs
125 failed squat. becoming a theme..
9
Jennifer
Wertz
11:00 AM WOD
1 x 1 @ 120 lbs
10
Amy
Deck
5:00 PM WOD
1 x 1 @ 115 lbs
10
Christina
Burley
4:00 PM WOD
1 x 1 @ 115 lbs
10
Kara
Rowley
5:30 AM WOD
1 x 1 @ 115 lbs
10
kim
cogswell
4:00 PM WOD
1 x 1 @ 115 lbs
11
Fran
Valle
5:30 AM WOD
1 x 1 @ 110 lbs
failed at 115
11
Teresa
Angstadt
11:00 AM WOD
1 x 1 @ 110 lbs
11
Zoe
Riley
5:00 PM WOD
1 x 1 @ 110 lbs
12
Aubrey
Townsend
6:00 PM WOD
1 x 1 @ 105 lbs
12
Erica
Milne
5:00 PM WOD
1 x 1 @ 105 lbs
12
Kate
Piechocki
6:00 PM WOD
1 x 1 @ 105 lbs
12
Laura
Knapp
4:00 PM WOD
1 x 1 @ 105 lbs
couldn't clean 110 with good form
13
Lacey
Sliger
11:00 AM WOD
1 x 1 @ 100 lbs
14
Meg
Smith
9:00 AM WOD
2 x 1 @ 95 lbs
14
Lisa
Smeltzer
11:00 AM WOD
1 x 5 @ 95 lbs
14
Stacy
Verner
9:00 AM WOD
1 x 1 @ 95 lbs
14
Veronica
Martin
7:00 PM WOD
1 x 1 @ 95 lbs
15
Kirsten
Bogen
7:00 PM WOD
1 x 1 @ 90 lbs
16
april
kenney
9:00 AM WOD
1 x 1 @ 85 lbs
16
Stephanie
Deily
9:00 AM WOD
1 x 1 @ 85 lbs
could have gone higher,
17
April
Stites
10:00 AM WOD
1 x 1 @ 65 lbs
17
Danielle
O'Laughlin
6:30 AM WOD
1 x 1 @ 65 lbs
17
Emily
Batchleor
5:00 PM WOD
1 x 1 @ 65 lbs
18
Gina
Smith
5:30 AM WOD
1 x 1 @ 55 lbs
Working on form
19
Kathryn
Smith
5:00 PM WOD
1 x 1 @ 45 lbs
Worked on technique
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