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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
CrossFit
Home Workouts
West CrossFit Kids (3-7)
West CrossFit Kids (6-9)
West CrossFit Kids (8+)
West CrossFit Teens
Youth Program South
Date
WOD
Tue 2-5-19 - CrossFit Salem South
Tue 2-5-19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM 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)
WOD
Tue 2-5-19
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (Weight)
EMOM 20:00
Odd Min: 3 Push Press (AHAP)
Even Min: Plank
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 13:00
Run 100m
4 Burpees over the bar
4 Snatch (115/75)
4 Burpees over the bar
4 Snatch (115/75)
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 05, 2019
Athletes:
Men / Women
All Athletes
Athletes
1
Cody
Labahn
5:30 PM WOD
205 lbs
5@225
1
Hugh
Barnett
5:30 PM WOD
205 lbs
2
Andy
Wodtiger
4:30 PM WOD
190 lbs
3
Andrew
Barcomb
4:30 PM WOD
185 lbs
3
Casey
Craig
3:30 PM WOD
185 lbs
4
Jake
Grabowsky
5:30 PM WOD
155 lbs
4
Paul
Jones
12:00 PM WOD
155 lbs
5
Stephen
Carroll
3:30 PM WOD
135 lbs
5
TIMMY
12:00 PM WOD
135 lbs
6
Andrea
Krahmer
5:30 PM WOD
115 lbs
7
Nikki
Nelson
12:00 PM WOD
85 lbs
8
Chris
Rasmussen
5:30 PM WOD
135 lbs
8
Matthew
Ptacek
4:30 PM WOD
135 lbs
8
Mike
Metzger
3:30 PM WOD
135 lbs
9
Dale
Mizer
5-7 AM Open Gym
115 lbs
9
Keith
Sekishiro
5:30 PM WOD
115 lbs
10
Jeffrey
Lowe
6:30 PM WOD
105 lbs
11
Amanda
Koonce
3:30 PM WOD
95 lbs
11
Robert
Salberg
4:30 PM WOD
95 lbs
11
Shannon
Boling
12:00 PM WOD
95 lbs
12
Ian
Plummer
12:00 PM WOD
85 lbs
12
Melissa
Maurer
5:30 PM WOD
85 lbs
13
Melissa
Hedstrom
9:30 AM WOD
75 lbs
14
Susan
Taylor
5:30 PM WOD
70 lbs
15
Claire
Nettleton
12:00 PM WOD
65 lbs
65# x18
15
Jessica
Warburton
6:30 PM WOD
65 lbs
15
Sarah
Taylor-Green
4:30 PM WOD
65 lbs
15
Sydne
Wheeler
6:30 PM WOD
65 lbs
16
Private
3:30 PM WOD
60 lbs
17
Deidre
Jones
12:00 PM WOD
55 lbs
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