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Components
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
CrossFit
CrossFit Kids (3-7)
CrossFit Kids (6-9)
CrossFit Kids (8+)
CrossFit Teens
Home Workouts
Youth Program
Date
WOD
Tue 2-5-19 - CrossFit West Salem
Tue 2-5-19 - CrossFit Salem South
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: Metcon (No Measure)
Skill work: Rowing
4x400m
Body position on rower at extension and flexion
Damper Setting (What does it do and what is the best setting for workouts when rowing for Cals/Meters), (Short/Long)
Cycling the pull (fast/slow)
Pacing (when and how to do it)
2: Metcon (Time)
10 Deadlifts, (275/185)
1000m Row
10 Deadlifts
Deadlift weight needs to be heavy should be around (60 -70% of one RM)
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
Michael
Toma
3:30 Open Gym
4:39
2
Perry
DeJoode
3:30 Open Gym
4:48
3
Kip
Patterson
3:30 Open Gym
4:54
275# deadlift
4
Jacquie
Strand
4:30 PM WOD
5:08
5
Jason
Murphy
5:30 PM WOD
5:09
6
Troy
Willis
6:00 AM WOD
5:18
7
Alexis
Shimada
4:30 PM WOD
5:20
8
Nikki
Moore
4:30 PM WOD
5:25
9
Toni
Blair
4:30 PM WOD
5:27
10
Amy
Holcomb
3:30 Open Gym
5:32
11
Luisa
Nunez
6:30 PM WOD
5:53
12
Caedmon
Blair
5:30 PM WOD
6:04
13
Silas
Heisler
6:00 AM WOD
6:21
14
Nick
Williams
3:30 Open Gym
5:19
245#
15
Joyce
Kintz
4:30 PM WOD
5:32
145lbs
16
Emily
Curtis
5:30 PM WOD
5:40
16
Michael
George
5:30 PM WOD
5:40
175 lb
17
Steve
Marik
6:30 PM WOD
5:42
155 dead lift
18
Theresa
Williams
3:30 Open Gym
6:02
145lbs
19
Gab
Ludi
3:30 Open Gym
6:07
95#
20
Caitlin
Smith
6:30 PM WOD
6:12
21
Liz
Marik
6:30 PM WOD
6:13
22
janna
curtis
5:30 PM WOD
6:15
85# bar for dead lifts
23
Mark
A. Toma
5:30 PM WOD
6:18
24
Amy
Klampe
6:00 AM WOD
6:29
145#
25
Dana
Toma
5:30 PM WOD
6:37
26
Casey
Lucas
6:30 PM WOD
6:45
27
Lisa
Nair
4:30 PM WOD
7:00
100# DL
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