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Metcon
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Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Wed 1-9-19 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
8:30 AM WOD
9:30 AM WOD
9:30 AM CrossFit
12:00 PM WOD
12:00 PM WOD
3:30 Open Gym
3:30 PM WOD
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 PM WOD
6:30 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):
0 (0/0)
Workout
Wed 1-9-19
1: General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Metcon (AMRAP - Rounds)
EMOM 35:00
Min 1: 40 Double Unders (80 SU)
Min 2: 15 Pull Ups
Min 3: 15 Push Press (1x DB 50/35)
Min 4: Bike 14/12 Calories
Min 5: Rest
Basic: 30 on/30 off everything
Int: 12/10 Cal, 10 pull ups
Adv: as written
Rx+: 6 Bar Muscle Ups in place of pull ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 09, 2019
Clients:
Men / Women
All Clients
Clients
1
Collin
Kayser
5:30 PM WOD
35 Rounds
1
Mike
McIntosh
6:30 PM WOD
35 Rounds
1
Steve
South
6:30 PM WOD
35 Rounds
2
Joe
Chase
4:30 PM WOD
31 Rounds
3
Ali
Parkerson
6:00 AM WOD
35 Rounds
3
Kasen
McGraw
3:30 PM WOD
35 Rounds
3
Kip
Patterson
3:30 Open Gym
35 Rounds
way more than Reid
3
Perry
DeJoode
3:30 Open Gym
35 Rounds
4
Tony
Moul
4:30 PM WOD
33 Rounds
5
Casey
Craig
3:30 PM WOD
32 Rounds
6
Chris
Dunlap
4:30 PM WOD
23 Rounds
7
Nikki
Nelson
9:30 AM WOD
21 Rounds
sub ring rows & 9-12 Cal bike
8
Amy
Tooley
9:30 AM WOD
35 Rounds
15#/25# DBS
8
Andy
Harris
12:00 PM WOD
35 Rounds
8
Ben
Morehouse
4:30 PM WOD
35 Rounds
8
Janna
Curtis
3:30 Open Gym
35 Rounds
30 sec steps on 2 45#plates 10 ring pulls 15 push press 35# bar b...
8
Jennifer
Turpen
3:30 PM WOD
35 Rounds
8
John
Harrington
6:00 AM WOD
35 Rounds
8
Private
12:00 PM WOD
35 Rounds
8
Kristopher
Elliott
5:30 PM WOD
35 Rounds
12 cal, 12 pu, 80 su, 15pp
8
Marcia
Kauss
12:00 PM WOD
35 Rounds
broken clavicle, bike no hands, box stepups, 1arm DB PP 5lb, air ...
8
Nick
Williams
4:30 PM WOD
35 Rounds
mostly singles, 353, worked on butterflies
8
Peter
Kauss
12:00 PM WOD
35 Rounds
3rds RX, 4-7 scaled Pullups & Bike to 10s
8
Peter
Robison
9:30 AM WOD
35 Rounds
8
Sarah
Taylor-Green
4:30 PM WOD
35 Rounds
9
Bensen
Craig
3:30 PM WOD
23 Rounds
10
Tom
Dalke
3:30 Open Gym
17 Rounds
35#
11
Amy
Holcomb
4:30 PM WOD
7 Rounds
scaled reps, SU
11
Amy
Klampe
6:00 AM WOD
7 Rounds
80 su, ring rows, 20# db, 11 cal bike
11
Caitlin
Smith
4:30 PM WOD
7 Rounds
10 cals, 20 lbs, green and blue bands
11
Cheryl
Pellegrini
5:00 AM WOD
7 Rounds
scale: 25#DB; SU's; alt bike (12 cal) w/ row (13-14 cal)
11
Claire
Nettleton
9:30 AM WOD
7 Rounds
single unders 20ring rows for 15 pull ups 20# dumbbell strict pre...
11
Colleen
Frazier
5:00 AM WOD
7 Rounds
30#db; banded pu
11
Courtney
Prokosch
5:00 AM WOD
7 Rounds
ring rows, 20#db, single unders, 12 cal bike
11
David
Ludi
5:30 PM WOD
7 Rounds
11
Delia
Miranda
8:30 AM WOD
7 Rounds
11
Denise
P
12:00 PM WOD
7 Rounds
Jumping PU SU
11
Gab
Ludi
5:30 PM WOD
7 Rounds
11
Hunter
Mills
5:30 PM WOD
7 Rounds
11
Jason
Murphy
4:30 PM WOD
7 Rounds
11
Private
3:30 PM WOD
7 Rounds
11
Jonathan
Murry
6:00 AM WOD
7 Rounds
But did you die???
11
Joyce
Kintz
4:30 PM WOD
7 Rounds
all RX reps except pullups - did 10 pull ups per round
11
Maggie
Blair
5:30 PM WOD
7 Rounds
11
Reid
Holcomb
5:00 AM WOD
7 Rounds
12 ;ull-ups - unbroken, singles, 35 lbs DB & 12 cal
11
Sherrill
Conley
8:30 AM WOD
7 Rounds
11
Tabitha
Dean
8:30 AM WOD
7 Rounds
singles
11
Theresa
Williams
3:30 Open Gym
7 Rounds
10 pull ups, 20lb strict press, 8 cal
12
Jon
Erickson
3:30 Open Gym
0 Rounds
35LBS
12
KIRA
DACZEWITZ
5:00 AM WOD
0 Rounds
#25, ring rows
12
Nick
Schomus
6:00 AM WOD
0 Rounds
skipped, 5x5 deadlift @ 185
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