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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Bel Air
Program
Barbell Club
Endurance
Open Gym
WOD
Date
Workout
Tues 9/13/16 - 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):
69 (34/35)
Workout
Tues 9/13/16
Warm-up
Chris' Warm up
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
High Knees
Butt kicks
High Kicks
Side Shuffle
10 Dislocates
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
Weightlifting
Front Squat (3-3-3-3-3 (18 min clock))
Front Squat
No Barbells out til the coach instructs you to get them out.
After 12 mins for warm up then we will get the bars out to squat.
18 mins to work up to a heavy 3 rep for the day
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP:
12 KB Swings 1.5/1
15 Box Jumps 24/20
18 Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 13, 2016
Male Clients
1
Chris
Edwards
5:30 AM WOD
1 x 3 @ 320 lbs
2
Christopher
Evering
11:00 AM WOD
1 x 3 @ 300 lbs
3
The
Chad
5:00 PM WOD
1 x 3 @ 285 lbs
4
Andrew
King
11:00 AM WOD
1 x 3 @ 275 lbs
4
Keith
Jackson
9:00 AM WOD
1 x 3 @ 275 lbs
4
Steven
Strawbridge
9:00 AM WOD
1 x 3 @ 275 lbs
4
Tony
Fares
6:00 PM WOD
1 x 3 @ 275 lbs
2.5@315
5
Charlie
Dougherty
5:30 AM WOD
1 x 3 @ 265 lbs
2@ 275 almost 3
5
Rico
Lorenzo
5:30 AM WOD
1 x 3 @ 265 lbs
6
Ben
Lisowski
5:00 PM WOD
1 x 3 @ 255 lbs
7
Josh
Tessier
7:00 PM WOD
4 x 3 @ 205 lbs
8
Guy
Danna
5:30 AM WOD
2 x 3 @ 195 lbs
8
Adam
Taylor
5:00 PM WOD
1 x 3 @ 195 lbs
8
Alex
Posko
11:00 AM WOD
1 x 3 @ 195 lbs
9
Brad
Young
3:00 PM WOD
5 x 3 @ 185 lbs
9
Cameron
Knight
5:00 PM WOD
1 x 3 @ 185 lbs
9
Larry
Gruzs
10:00 AM WOD
1 x 3 @ 185 lbs
9
nicholas
green
9:00 AM WOD
1 x 3 @ 185 lbs
9
Paul
Deck
4:00 PM WOD
1 x 3 @ 185 lbs
9
Rob
McGrain
5:30 AM WOD
1 x 3 @ 185 lbs
10
Mike
Jeddry
6:30 AM WOD
1 x 3 @ 180 lbs
11
Roger
Chalmers
6:00 PM WOD
1 x 3 @ 175 lbs
12
Hot
Chocolate
10:00 AM WOD
1 x 3 @ 165 lbs
Happy days are here again
12
Private
10:00 AM WOD
1 x 3 @ 165 lbs
13
Dan
Sturm
11:00 AM WOD
5 x 3 @ 145 lbs
13
Gary
Hall
5:30 AM WOD
5 x 3 @ 145 lbs
13
Corbett
Wantz
6:00 PM WOD
1 x 3 @ 145 lbs
13
Peter
Hegeman
11:00 AM WOD
1 x 3 @ 145 lbs
Got up to 155, but form suffered. dropped back
14
Brendan
Ryan
6:30 AM WOD
6 x 3 @ 135 lbs
Keeping heels down elbows up
14
Hank
O'Sheal
5:30 AM WOD
1 x 3 @ 135 lbs
14
Jason
Menges
11:00 AM WOD
1 x 3 @ 135 lbs
LB jacked
15
Matt
Piechocki
6:00 PM WOD
1 x 3 @ 95 lbs
form
15
Michael
Newman
11:00 AM WOD
1 x 3 @ 95 lbs
16
Joseph
DeVito
10:00 AM WOD
1 x 2 @ 245 lbs
3 x 225
Female Clients
1
Allyson
Hobe
9:00 AM WOD
1 x 3 @ 200 lbs
2
Shanna
Warner
5:00 PM WOD
4 x 3 @ 175 lbs
135/155
2
Rachel
Barth
4:00 PM WOD
1 x 3 @ 175 lbs
in my head for 185
2
Sarah
Keshishian
11:00 AM WOD
1 x 3 @ 175 lbs
3
Alex
Jeddry
7:00 PM WOD
1 x 3 @ 160 lbs
4
Christina
Burley
4:00 PM WOD
1 x 3 @ 155 lbs
4
Kara
Rowley
5:30 AM WOD
1 x 3 @ 155 lbs
4
Kerri
Jenkins
9:00 AM WOD
1 x 3 @ 155 lbs
5
Gwen
Weimer
5:30 AM WOD
1 x 3 @ 145 lbs
6
Jenna
Tull
10:00 AM WOD
1 x 3 @ 140 lbs
7
Mary
Angstadt
11:00 AM WOD
5 x 3 @ 125 lbs
Paused squats
7
Amy
Deck
4:00 PM WOD
1 x 3 @ 125 lbs
7
Gina
Smith
5:30 AM WOD
1 x 3 @ 125 lbs
7
Katie
King
11:00 AM WOD
1 x 3 @ 125 lbs
2X135
7
Laura
Knapp
5:30 AM WOD
1 x 3 @ 125 lbs
Hip sore
8
Erika
Taylor
7:00 PM WOD
1 x 3 @ 120 lbs
8
Kate
Piechocki
7:00 PM WOD
1 x 3 @ 120 lbs
9
Ashley
Guerrero
4:00 PM WOD
1 x 3 @ 115 lbs
115-115-105-105-105
10
Foula
Hapsis
9:00 AM WOD
1 x 3 @ 110 lbs
11
Phyllis
Jeddry
7:00 PM WOD
1 x 3 @ 100 lbs
12
Danielle
O'Laughlin
4:00 PM WOD
1 x 3 @ 95 lbs
12
Jamie
Bunce
5:30 AM WOD
1 x 3 @ 95 lbs
12
Nina
Rodick
9:00 AM WOD
1 x 3 @ 95 lbs
12
Stephanie
Deily
9:00 AM WOD
1 x 3 @ 95 lbs
13
Amy
Steinhoff
5:00 PM WOD
1 x 3 @ 85 lbs
13
Dietra
Lockridge
9:00 AM WOD
1 x 3 @ 85 lbs
still working on form and technique
13
Kathryn
Smith
5:00 PM WOD
1 x 3 @ 85 lbs
13
Sarah
Edwards
10:00 AM WOD
1 x 3 @ 85 lbs
14
Pat
Egan
11:00 AM WOD
1 x 3 @ 80 lbs
2 x 3x65 +1x3x70+2x3x70
15
Jenna
Silcox
4:00 PM WOD
1 x 3 @ 75 lbs
16
April
Stites
10:00 AM WOD
1 x 3 @ 70 lbs
17
Renee
Badger
4:00 PM WOD
1 x 3 @ 65 lbs
18
Private
7:00 PM WOD
6 x 5 @ 25 lbs
19
Libby
Kondracki
11:00 AM WOD
1 x 3 @ 0 lbs
19
Nichole
Blankenship
5:00 PM WOD
1 x 2 @ 175 lbs
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